National Nutrition Month: Eat right with color!

March is National Nutrition Month and the American Dietetic Association’s theme for this year’s celebration is “Eat Right with Color.” “Adding colorful fruits and vegetables to your plate not only makes it look more appetizing, but also provides a bigger variety of nutrients to help you and your family stay healthy. The health benefits from fruits and vegetables are important for people of all ages — we never outgrow our need for a variety of colorful foods.

Following is a quick guide for healthful eating from the rainbow of foods:

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime

• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple

• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins

• Vegetables: eggplant, purple cabbage, purple-fleshed potato.

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon

• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches

• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

Adding color to a plate may be as simple as adding fresh orange carrot sticks or green pepper slices. Another example: instead of grilled chicken and mashed potatoes, consider making the plate more colorful by topping the chicken with salsa, or serving mashed sweet potatoes, and adding a spinach salad and orange slices.

Living in Montana can sometimes make it hard to get a variety of fruits and vegetables, especially fresh ones. Here are some shopping tips:

• Buy fresh fruits and vegetables in season. They cost less and are likely to be at their peak flavor.

• Purchase dried, frozen, or canned items to increase variety throughout the year.

• Shop the sales and use coupons.

• Buy vegetables that are easy to prepare.

• Allow children to pick a new fruit or vegetable to try while shopping.