Part 2: Choose Your Fuel

Choose a variety of colors when selecting fruits and vegetables. Different colors represent different phytonutrients. Phytonutrients are plant chemicals that have antioxidant and anti-inflammatory qualities. Every time you eat is an opportunity to strengthen your body and prevent disease.

 

Red

•  Improved memory

•  A healthy heart

•  Improved digestion

•  Examples

–  Tomatoes

–  Beets

–  Radishes

–  Red peppers

–  Red onions

–  Rhubarb

–  Cherries

–  Red apples

–  Red grapes

–  Red pears

–  Raspberries

–  Strawberries

–  Watermelon

 

Orange/Yellow

•  Good vision in low light

•  A healthy heart

•  Strength to fight off colds & illness

•  Healthy skin

•  Improved circulation

–  Apricots

–  Cantaloupe

–  Nectarines

–  Peaches

–  Yellow apples

–  Yellow pears

–  Carrots

–  Sweet potatoes

–  Yellow peppers

–  Yellow potatoes

–  Yellow summer squash

–  Sweet corn

–  Yellow tomatoes

–  Butternut squash

 

White

•  A healthy heart

•  Lower risk for stroke

•  Lower risk for some cancers

–  Brown pears

–  White peaches

–  Cauliflower

–  Kohlrabi

–  Onions

–  Garlic

–  Potatoes

–  White corn

–  White nectarines

 

Green

•  Good vision in low light

•  Strong bones & teeth

•  Organ health

–  Green apples

–  Green grapes

–  Green pears

–  Honeydew

–  String beans

–  Spinach

–  Broccoli

–  Sugar snap peas

–  Brussels sprouts

–  Green cabbage

–  Green onions

–  Green peppers

–  Cucumbers

–  Leafy greens

–  Lettuce

–  Peas

–  Asparagus

–  Zucchini

 

Blue/Purple

•  Improved memory

•  Healthy aging

–  Blackberries

–  Blueberries

–  Dried plums

–  Pitted prunes

–  Purple asparagus

–  Purple cabbage

–  Eggplant

–  Plums