Color Your Plate

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Color Your Plate
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Fighting for Phytochemicals!

• Helps you stay healthy and energetic
• Helps you maintain a healthy weight
• Protects against the effects of aging
• Reduces the risk of some cancers and heart disease

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Where can I find phytochemicals?

• Fruits
• Vegetables
• Whole Grains

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Honey Cocoa / Chocolate Fats Sweets
Beans Beef Eggs Mackerel Salmon Soy Nuts
Protein Sardines, Tuna Walnuts Meat,
Poultry, Fish Eggs, Dry Beans Nuts
Cheese Milk Milk Products Soy
Milk Products Yogurt Milk, Yogurt Cheese
Apples Bananas Blueberries Cranberries
Grapefruit Grapes/Juice Lemons Limes
Oranges Raspberries Fruits
Broccoli Brussels Sprouts Cabbage Carrots
Cauliflower Celery Garlic Horseradish
Jerusalem Artichokes Leeks Onions
Scallions/Shallots Soybeans Tomatoes
Watercress Vegetable Group
Psyllium-containing Bread and Cereal Corn
Products Flaxseed Oat Products Rye
Products Wheat Bran Products Bread, Cereal,
Rice Pasta
Green or Black Tea Fluid
Functional Food Guide Pyramid
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Cant I just take a vitamin?
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Sounds difficult, right?Its easier than you
think to dish up some extra servings of health!

• Breakfast
• Oatmeal with blueberries
• Yogurt with whole grain cereal
• Purple grape juice

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Snacks on the Go

• Fresh fruit
• Soy nuts and dried fruits
• Tomato, cranberry, or orange juice
• Fresh broccoli or cauliflower with dip

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Nutritious Meal Ideas

• Tuna salad with grated carrots, red peppers,
  onions, and garlic
• Whole grain pasta with tomato sauce and fresh
  herbs
• Lowfat cream of carrot, spinach, and broccoli
  soup

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Remarkable Reds

• Tomatoes
• Grapefruits
• Watermelon
• Cranberries
• Strawberries
• Cherries
• Red Grapes
• Beets
• Red Peppers

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Outstanding Orange-Yellows

• Carrots
• Corn
• Oranges
• Sweet Potatoes
• Tangerines
• Cantaloupe
• Pumpkin
• Apricots
• Bananas

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Going for the Green

• Avocadoes
• Green Peppers
• Broccoli
• Green Leafy Lettuce
• Green Beans
• Peas
• Spinach
• Artichokes

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Beautiful Blues

• Blueberries
• Blackberries
• Purple Grapes
• Raisins
• Eggplant
• Plums

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How do I know what I need?

• Take a personal inventory and learn your own
  health risks.
• Learn which functional foods have properties
  which may decrease your risk.
• Choose a balanced diet with a variety of foods,
  including functional foods.
• Be adventurous and try new recipes.

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