Simple Ways to Enjoy More Fruits & Vegetables

Eating a colorful variety of fruits and vegetables is one of the easiest ways to support your health as you get older. Different colors provide different vitamins, minerals, and natural plant nutrients that help support the heart, brain, digestion, immune system, and overall energy.

You don’t need to change everything you eat. Even small additions of color throughout the day can make a difference.

Why Color Matters

Fruits and vegetables get their colors from natural compounds that support the body in different ways:

• Red foods often support heart health
• Orange & yellow foods support vision and immune health
• Green foods support digestion and bone health
• Blue & purple foods support brain and memory health
• White & tan foods support immune and heart health

The goal is variety — not perfection.

Easy Ways to Add More Color to Your Day

At Breakfast

• Add berries, banana slices, or peaches to oatmeal or cereal
• Stir spinach or tomatoes into scrambled eggs or omelets
• Blend fruit with yogurt or milk for a simple smoothie
• Top whole-grain toast with sliced fruit or applesauce (no added sugar)

At Lunch

• Add tomato slices, cucumbers, or shredded carrots to sandwiches
• Toss colorful vegetables into soups, stews, or chili
• Choose salads with at least two or three different colors
• Add fruit on the side, such as grapes, melon, or orange slices

At Dinner

• Serve at least one colorful vegetable with your main meal
• Mix vegetables into casseroles, pasta dishes, or rice
• Roast vegetables like carrots, broccoli, peppers, or squash for easy flavor
• Add beans, lentils, or peas for color and fiber

For Snacks

• Fresh fruit with yogurt or cottage cheese
• Cut vegetables with hummus or a light dip
• Applesauce, mandarin oranges, or fruit cups packed in juice (not syrup)
• Frozen fruit for a refreshing, easy snack

Simple Color Swaps

• Replace chips with crunchy carrots or bell peppers
• Add berries instead of syrup to pancakes or waffles
• Use extra vegetables to bulk up casseroles and soups
• Add fruit to salads for natural sweetness
• Try frozen vegetables — they are just as nutritious and easy to prepare

Tips for Making It Easier

• Buy pre-cut or frozen fruits and vegetables to save time
• Keep colorful produce visible in the refrigerator or on the counter
• Choose soft-textured fruits and cooked vegetables if chewing is difficult
• Use herbs, spices, lemon juice, or vinegar to add flavor without extra salt

A Simple Goal

Try to add one extra color to your plate each day.
Small steps add up over time.

Medical Disclaimer

This resource is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Nutritional needs vary by individual, especially for older adults and those with chronic conditions. Always consult your physician, registered dietitian, or healthcare provider before making significant dietary changes or if you have questions about your specific health needs.

Sources:

• https://aging.maryland.gov/SiteAssets/Pages/NutritionMonth/20%20Ways%20to%20Enjoy%20More%20Fruits%20and%20Vegetables_NNM22_English.pdf