Eat by colour
Reap the nutritional rewards of noshing on a rainbow of fruits and veggies
It doesn’t matter if they’re fresh, frozen or canned—fruits and veggies are always nutritious. And the more variety you eat, the more the different nutrients can work together to boost your health. Here’s a crash course on the colourful world of food.
Yellow/Orange
Yellow and orange fruits and veggies can help you maintain heart and vision health, as well as a strong immune system.
Choose from: cantaloupe, carrots, mangoes, oranges, papayas, pineapples, squashes, and sweet potatoes.
Red
Red fruits and veggies can help you maintain a healthy heart and urinary tract, plus memory function.
Choose from: beets, cherries, pomegranates, raspberries, red cabbage, red grapes, red tomatoes, and rhubarb.
Blue/Purple
Blue/purple fruits and veggies are well known for their antioxidant benefits. They are also known to help maintain urinary tract health and memory function.
Choose from: blackberries, blackcurrants, blueberries, eggplant, endive, figs, plums, and asparagus.
Green
Strong bones and teeth, and vision health are two key health benefits of greens.
Choose from: avocados, broccoli, green beans, green grapes, honeydew melon, kiwis, leafy greens, and zucchini.
White/Tan/Brown
Including white in your diet, such as garlic, onion and mushrooms, can help with heart health and cholesterol levels.
Choose from: bananas, cauliflower, garlic, mushrooms, lychees, onions, parsnips, and white peaches.