Eat one serving daily from each of these phyto-nutrient-rich color groups to prevent disease and premature aging:
- Red. Choose apples, beets, cherries, cranberries, kidney or adzuki beans, plums, red bell peppers, radishes, raspberries, red cabbage, red grapes, strawberries, tomatoes, and/or watermelon.
- Orange or yellow. Enjoy apricots, cantaloupe, carrots, mangoes, nectarines, oranges, pineapple, pumpkin, squash, sweet potatoes, yams, and yellow or orange bell peppers.
Green. Have some asparagus, avocado, broccoli, Brussels sprouts, green cabbage, celery, kale, kiwi, okra, spinach, watercress—virtually any leafy green vegetable.
- Other mixed colors, including white and purple. Add to your diet foods such as cauliflower, celery, eggplant, kohlrabi, parsnips, rutabaga, and turnips.
For each of the vegetables and fruits mentioned above, one serving is equivalent to:
- One medium-sized fruit, such as an apple, pear, or orange.
- 1/2 cup raw, cooked, frozen, or canned fruit or vegetable.
- 1 cup raw, leafy greens, such as spinach, kale, or lettuce.
- 3/4 cup 100 percent fruit or vegetable juice.
- 1/2 cup cooked or canned beans or peas.
- 1/4 cup dried fruit, such as raisins or dates.
