Let Your Plate Pop with Color: Simple Ways to Brighten Up Every Meal

Written by: Oluwatoyin Oladeji , Eat Move Groove Intern

Edited by Susie Kundrat, MS, RDN, LDN, and Grace Soroko, Eat Move Groove Lead Intern

Introduction

When you eat the rainbow, you do so much more than brighten up your plate. Vibrant natural pigments catch your eye, but the benefits go way beyond the colors you see. By eating a wide range of bright, deep colors of fruits and vegetables as part of your meals and snacks, you take in vitamins, minerals, fiber, and antioxidants to support health and well-being. They also boost your immune system, protect your eyes and skin, support heart health, and help keep your gut in balance.

The vibrant colors of berries indicate how good they are for you!

Keep it Simple

There are simple ways to avoid getting stuck in the same old fruit and veggie routines. First, start with color! Think of produce options that boast bright colors, and you’ll be sure to optimize the nutrients carried along with the pigment in these fruits and veggies. Simply use the Eat Move Groove 2211 Plan (eat two handfuls of fruits and veggies at a meal) as your starting place. Let’s get going with these colorful options! 

Eat the Rainbow 🌈 – Each Color Matters

Start by adding these colorful fruits and veggies to your plate to optimize health! 

🥦 Green – aids digestion & may sharpen eyesight (spinach, broccoli, and kale)

🥕 Orange & Yellow – boosts immunity + and fosters healthy skin (carrots, sweet potatoes, yellow potatoes, and mangoes)

🍅 Red, Purple & Blue – protects your heart & brain (tomatoes, strawberries, blackberries, and blueberries)

🍄 White & Brown – supports your immune health and heart health (garlic, onions, leeks, and mushrooms)

Next, incorporate these easy ideas for adding more produce to your day:

• Add fun veggies to a salad or bowl. Think cabbage slaw, rainbow chard, sliced cucumbers, canned tomatoes, and chopped sweet peppers. 

• Pump up your pasta with green peas, cherry tomatoes, and fresh spinach. 

• Add frozen broccoli, cauliflower, and peppers to your favorite rice dishes. 

• Build veggie bowls with quinoa or couscous, tofu or chicken breast, and any mix of veggies like roasted sweet potatoes, asparagus, zucchini, and red onion.

• Top meals with bright touches like roasted beets, steamed asparagus, carrot sticks, or frozen mixed veggies.

• Optimize herbs and spices by adding parsley, basil, mint, oregano, and turmeric to your meals.

Enjoy produce and reap the benefits

Trying new fruits and veggies and broadening your flavor palate has so many benefits. Eating more produce can boost your energy, improve well-being, help manage your weight, and lower the risk of illness. As noted in Eat Move Groove: Unlock the Simple Steps to Lifelong Nutrition, Fitness & Wellness, eating 5-6 cups daily of a variety of fruits and vegetables can lower your risk of developing diseases like heart disease and certain cancers.  

Try roasting squash, carrots, asparagus, potatoes, and mushrooms for a tasty nutrition boost!

The Eat Move Groove 2211 Plan is not about perfection. If your plate lacks color one day, pick a new fruit or vegetable next time. Every meal is a chance to try something new and brighten your plate. When you prepare your next 2211 meal, aim for at least two different colors of produce. Take photos of your most colorful meals to track your progress. Every step toward a brighter plate is a move in the right direction!

#fruitsandveggies

#eatmovegroove

#haveaplant