Color Your Plate Healthy
A colorful plate makes a beautiful presentation and a healthy meal. From leafy greens to vivid reds and sophisticated purples, the vegetables and fruits on our plate indicate how well your meal is delivering the nutrition you need.
Treat your plate like a canvas and reap the nutritional benefits of eating by color.
- Be careful not to focus just on one food or one color. The greatest benefits come from a combination of colors and foods.
- A diet rich in fruits and vegetables (most of which are naturally low in calories) delivers the vitamins, minerals, and fiber you need to power your day.
- Don’t forget the whole grain and starch portion of your plate. Try sweet potatoes or a new item like purple fingerling potatoes or red quinoa.
Sample Meal Plan
This one-day plan provides eight servings of fruits and vegetables, six different colors, and 45 grams of fiber. Drink plenty of water as you increase your fruit and veggie consumption.
Scrambled eggs and toast
- ¼ cup egg substitute
- 1 slice of whole wheat toast
- ½ Tbsp. transfat-free vegetable oil spread
- 1 cup skim milk
Bagel with peanut butter and banana
- 1 mini whole wheat bagel
- 1 small banana
- 1 ½ Tbsp. peanut butter
Salad with tuna
- 2 cups spring mix
- 2oz canned tuna, drained
- ¼ cup chopped cucumber
- ¼ cup chopped red bell pepper
- ¼ cup chopped onion
- 2 Tbsp. light Italian dressing
- 15 multi-grain snack crackers
- 1 medium orange
- 1 container Greek-style yogurt with honey
- 1 Tbsp. ground flax seed
- ½ cup high fiber cereal
- 1 small apple
Grilled chicken, brown rice and steamed veggies
- 4 oz. grilled chicken breast
- 2/3 cup cooked brown rice
- ½ cup steamed carrots
- ½ cup steamed broccoli
- ½ cup steamed cauliflower
- 2 tsp. olive oil (tossed with steamed veggies)
Estimated nutrition analysis, will vary based on actual product selections: Calories 1615, Total fat 45g (7.5 saturated), Cholesterol 95 mg, Sodium 1850mg, Carbohydrates 230g, Fiber 45g, Protein 100g
Plant Color and Nutrition
Foods take on their colors from phytonutrients which produce plant nutrients. Phytonutrients protect plants from disease, and research indicates they may also help protect humans against certain diseases. For example, carotenoids (think orange as in carrots) have been associated with vision health and the prevention of macular degeneration.
Download our Eating by Color chart. For more ideas on how to add color to your diet, e-mail firstname.lastname@example.org.
Brought to you by the registered dietitians at Giant Eagle® and Market District®.
Important Physician Advice Disclaimer: The content provided by Giant Eagle®, including but not limited to, website, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing or have health problems.