Color-Coded Guide to Eating
Foods come in every color of the rainbow—from fruits and vegetables to grains, spices and more—making for a striking, visual display. These colors may be pretty, but during the winter months and gloomy weather, they’re also sure to brighten your mood!
Next time you’re feeling down and wishing it was summer, take a warm-weather adventure through your meal by grabbing those ingredients that add a pop of color. We can’t get enough of these colorful recipes and their potential health benefits:
Red: Tomatoes, Strawberries, Apples & Raspberries
Naturally red foods like strawberries and apples contain lycopene, which may reduce cancer risks.
- Italian Tomatoes with Herbed Cheese make for a delightful and refreshing appetizer or snack all throughout the year.
- Grab a quick Strawberry Raspberry Shaker from Dole to have your intake of these yummy red foods!
Orange: Oranges, Carrots & Pumpkin
Orange foods such as oranges and carrots contain alpha and beta-carotenes that help improve cell communication throughout the body. Some orange foods like oranges contain Vitamin C, which helps with cell protection.
- Stock up on your favorite blend of Florida’s Natural orange juice, and you’ll always be a glass away from pure sunshine!
- Whip up Weight Watchers Pumpkin Cheesecake Bars for a delicious and nutritious orange-colored dessert!
Yellow: Peppers, Lemons, Corn & Bananas
Yellow foods like corn or bananas contain carotenoids, lutein and zeaxanthin, which are good for eye health.
- Serve Chicken and Pepper Fajitas for a quick and easy weeknight meal or at a weekend gathering—everyone will be satisfied with veggies, chicken and all your favorite toppings.
- Try a cup of Chobani Lemon Blended Greek Yogurt to brighten up your diet with a fresh and yellow-colored snack!
Green: Broccoli, Spinach, Sugar Snap Peas & Edamame
Chlorophyll gives green fruits and vegetables their color. Some of these fruits and vegetables also contain indoles, which may lower your risk for cancer, and lutein, which helps prevent problems with your vision.
- Get all your greens into the mix with one easy-to-prepare product! Green Giant’s Steamers Teriyaki box blends all of the best veggies with brown rice and sauce for a convenient, anytime dish.
- Prepare Family-Style Chicken Broccoli Cheddar Calzones for dinner—a simple way to get those tasty greens into your family’s diet!
The rich color of blueberries is actually one sign that the food is ripe and ready to eat. Blueberries are considered to have the highest antioxidant activity of all foods.
- Blueberries are amazingly versatile! Toss Dole’s frozen Wild Blueberries into a smoothie, top a yogurt parfait with them or eat all by themselves as an afternoon snack.
Purple: Eggplant & Grapes
Purple foods including grapes and eggplant contain anthocyanins that increase blood flow and improve the functions of the kidneys and eyes.
- From freezer to table, Luvo’s Organic Roasted Eggplant & Quinoa Burrito requires no prep or assembly and makes for one truly tasty meal!
- Add grapes to Fruit & Cheese Kabobs to add purple into the mix—a great snack for kids and adults alike!
White: Potatoes, Garlic & Onions
White foods like onions and garlic act as antioxidants and protect the cell membrane.
- No need to prep or chop, simply sauté Alexia’s Sauté Reds with Portabella Mushrooms, Green Beans and Onions for a fantastic side, or add a protein for a full meal.
- Why not add a hearty side of Simply Potatoes Garlic Mashed Potatoes to your dinner? A great combination of potatoes and garlic!
Black: Black Beans, Black Tea and Blackberries
Black is the new green with all of the benefits of some black foods. In fact, black foods have more antioxidants than light-colored foods because of their high pigment content.
- Mix veggies, spices and cheese for a crowd-pleasing Black Bean Texican Salad that can be customized to fit any meal occasion—chip dip, salad entrée or side dish.
How do you take color into account when making meals? Let us know your favorite color food group in the comments below.