Add Color to Your Plate: Fruits & Vegetables for Healthy Aging

Eating a variety of colorful fruits and vegetables can help support your heart, digestion, immune system, and overall energy. Choosing different colors means you’re getting a wider mix of vitamins, minerals, fiber, and protective nutrients that help your body stay strong.

This guide shows practical ways to add more color to your meals every day — no dieting required.

Why Color Matters

Different colors in fruits and vegetables come from different nutrients your body needs:

• Red (e.g., tomatoes, red peppers, strawberries): Good for your heart and immune system
• Orange/Yellow (e.g., carrots, sweet potatoes, citrus fruits): Helps with vision and immunity
• Green (e.g., spinach, broccoli, peas): Supports digestion and bone health
• Blue/Purple (e.g., blueberries, eggplant): Contains antioxidants that protect cells
• White/Tan (e.g., cauliflower, onions): Often contains beneficial plant compounds

Try to include at least three different colors on your plate at most meals.

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Tips for Adding Color Every Day

1. Start With Color at Breakfast

• Add berries or sliced fruit to oatmeal or yogurt
• Mix spinach or tomatoes into scrambled eggs
• Blend leafy greens into a morning smoothie

2. Make Veggies the Main Side

• Roast a mix of colorful vegetables for dinner
• Try steamed broccoli with lemon instead of plain starch
• Add peppers, onions, and zucchini to casseroles

3. Sneak Veggies Into Favorite Dishes

• Stir grated carrots into meatloaf or sauces
• Add chopped spinach to soups and stews
• Use spiralized veggies (like zucchini) instead of pasta

4. Snack With Fruits and Veggies

• Apple slices with nut butter
• Carrot sticks with hummus
• Frozen grapes or chopped melon

5. Use Colorful Add-Ins

• Add red cabbage, shredded carrots, or beets to salads
• Mix herbs like parsley or cilantro into rice, beans, or grains
• Top tacos or sandwiches with lettuce, tomato, and avocado

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Make It Easy

Here are simple swaps to add more color:

Instead of…	Try this colorful option
Plain pasta	Pasta with mixed roasted vegetables
White potatoes	Sweet potato wedges
Ice cream	Fresh berries with a dollop of yogurt
Chips	Cucumber and bell pepper slices
White rice	Brown rice with peas and carrots

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Cooking & Preparation Tips

• Keep frozen fruits and vegetables on hand — they’re nutritious and easy to use
• Lightly steam or roast vegetables to bring out flavor
• Use herbs, lemon, and mild spices instead of salt for added taste
• Mix raw and cooked vegetables through the day

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Portion Ideas (Easy to Remember)

• Half your plate: Colorful vegetables
• A quarter of your plate: Lean proteins or beans
• A quarter of your plate: Whole grains or starchy vegetables
• Add 1–2 servings of fruit between meals or as dessert

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Benefits You May Notice

• Better digestion
• More energy throughout the day
• A healthier heart
• Easier weight management

Even small increases matter — start with one extra colorful food each day and build from there.

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Medical Disclaimer

This guide is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary by individual based on health conditions, medications, and personal goals. Always follow guidance from your healthcare provider or registered dietitian when making changes to your diet.

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Sources:

• https://www.heart.org/-/media/healthy-living-files/add-color/add-color-fruit_vegetable_toolkit.pdf