What many people do not realize is that their diet is lacks the color it should have. Eating an array of fruits and vegetables can help to make their dietary intake more nutritious, tasty and colorful. There are different options and ways to add color to your daily food intake. Fruits and vegetables help to create are wonderful snacks, sides or main courses. Challenge yourself to eat a rainbow of food.
Step 1
Add some red to your diet by cutting up some apples. Apples have no fat, are a good source of fiber. Apples can be eaten as a snack, or made into a desert. They can also be put in sauces for main dishes. Other red foods you can try are strawberries which have a lot of vitamin C and cherries which have lots of potassium.
Step 2
Put some orange on your plate. Cantaloupe and Mangos are great sources of Vitamin A and C. They can be made into smoothies, or can be cut up and eaten as a snack. Sweet potatoes can be boiled, baked or put in stews. They are a great source of potassium and are fat free.
Step 3
Sprinkle some yellow into your diet by adding some summer squash or lemon. Summer squash is low calorie and can be delicious if added to meat stews or chili. It can also be sautéed with some oil and garlic, or can be great grilled. Lemon is a tasty additive to many dishes, while you can use it to make lemonade. Lemons are high in Vitamin C.
Step 4
Go green by trying some new dark green leafy vegetables. Bok choy is high in calcium. Broccoli rabe has a bitter but pleasing taste and is high in vitamin A. Mustard greens are peppery and are a good source of folate and manganese. These can be added to dishes, sautéed in a little bit of olive oil, or steamed.
Step 5
Place some blueberries on your plate. Blueberries are a good source of fiber and vitamin C. Sprinkle them on yogurt or cereal, bake them in a pie, put them in a sauce or eat them as a snack.
Step 6
Add some purple by eating eggplant. Eggplants are high in fiber and are delicious. Eggplant can be baked, breaded and fried, broiled or grilled. Radicchio can be added to salads and are a great source of Vitamin K, or copper.
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