Did you know that fruits and vegetables contain a powerful combination of vitamins, minerals, fibre and antioxidants? These nutrients work together to help you maintain good health. A healthy diet containing foods high in potassium and low in sodium may reduce the risk of high blood pressure, a risk factor for stroke and heart disease. Many fruits and vegetables, such as bananas, papayas, spinach and squash, are good sources of potassium and are low in sodium.

Fruits and vegetables are typically divided into five colour groups: Red, yellow/orange, green, blue/purple, white/tan/brown. The more colourful your plate is, the greater the variety of nutrients you’ll have in your diet. From apricots to zucchini, enjoy a delicious array of fruits and vegetables to ensure you get many of the essential nutrients that your body needs.h

Here are some tips to get the most nutrients from all food colour groups:



Enjoy multi-coloured meals. Brighten up your salad with broccoli, red peppers, yellow tomatoes or even mango or nectarine slices…be creative! Add extra vegetables to rice, pasta, casserole and soup.

Start the day in a colourful way. Include bright hues with your breakfast by enjoying the sweetness of blueberries, banana, strawberries, raisins, kiwi or even canned peach slices…be adventurous!

Replace chips or pretzels with crunchy kale crisps. Break kale leaves into bite-sized pieces. Rub them lightly with olive oil and a tiny sprinkle of salt, and bake at 350°F for about 10 minutes or until crispy.


Dip ‘n Dive!

Eat your colours more often than you drink them. Whole fruits and vegetables contain way more fibre and fewer calories than most types of fruit flavoured drinks.

Try something new! Have you ever had a carambola? What about a guava, chayote or kumquat? There are so many amazing flavours to explore. Pick up something new the next time you grocery shop.

How do you add colour to your meals?

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