According to the USDA, half of your plate should be fruits and vegetables. Eating a diet high in fruits and vegetables is associated with reduced risk for many diseases and illnesses. Fruits and vegetables come in a rainbow of colors, each with different health benefits and positive effects on your body. See how many different colors you can incorporate into your meals each week!

Red
Red bell peppers, tomatoes, tart cherries, cranberries, raspberries, rhubarb, pomegranates, or beets

Red fruits and vegetables are excellent sources of vitamin A, vitamin C, fiber and lycopene. These antioxidants are great for keeping your heart healthy and for fighting illnesses and colds!

Orange
Butternut squash, carrots, sweet potatoes, cantaloupes, oranges, pumpkins, orange peppers, nectarines, and peaches

Orange and yellow foods contain lots of antioxidants including vitamin C and beta-carotene. Consuming yellow and orange fruits and vegetables helps maintain good vision, teeth, bones, hair and healthy skin.

Yellow
Bananas, yellow bell peppers, spaghetti squash, summer squash, yellow tomatoes

Yellow foods are packed with potassium, a mineral known for preventing muscle cramps. Eat yellow foods before or after working out to prevent cramping. Yellow foods are also a great source of vitamin B6, which helps with brain development.

Green
Asparagus, broccoli, brussels sprouts, celery, cucumber, green apples, green onion, green peppers, green cabbage, lettuce, green beans, okra, spinach, zucchini

Green fruits and vegetables are packed with antioxidants. Adding more green to your plate helps keep your heart healthy, prevents you from getting sick and provides you with fiber, which is good for your digestion. Green foods also contain calcium which helps build strong bones.

Blue/Purple
Blueberries, blackberries, eggplant, grapes, purple cabbage, purple carrots, purple onions, purple sweet potatoes, plums, raisins

Blue and purple foods are packed with antioxidants that keep your heart, skin and bones healthy. The vitamins and minerals found in purple foods are known to prevent illness and help with digestion.

White
Cauliflower, garlic, jicama, leeks, mushrooms, onions, parsnips, potatoes, turnips, white corn

White vegetables are known for keeping your heart healthy. These fiber-filled foods are also a great source of vitamin C, which supports your immune system and prevents you from getting sick.