Decorate your Plate with the Colors of the Rainbow

The fall is around the corner which means that soon there will be a new cornucopia of delicious produce to choose from. A great thing about this time of year is that many farms allow you to pick your own crops. From earthy root vegetables to juicy fruit from the orchards, there is something for everyone!

If you’re not big into harvesting, another wonderful activity you can do this time of year is to visit the local farmer’s market. There are many merchants that you can choose from with the freshest crops.

Whatever you decide to do, the most important thing is that you have an ample selection of produce to choose from. There are so many delicious dishes that you can create with your bountiful reaping. Just don’t forget to try and make your plate as colorful as possible!

Create A Rainbow

Eat a variety of fruits and vegetables from the colors of the rainbow. Every color represents different vitamins and minerals that are essential for good health, so eat up!

If you don’t seem to reach your fruit and vegetable goals, here are a few ideas that may help to inspire you for the days ahead:

• Swap your BLT sandwich for baked beans or grilled mushrooms and tomato on whole-grain toast.

• Include vegetables, such as baby spinach, in pasta sauces and risotto. Stir through at the end of cooking for a little extra color.

• Freeze oranges, bananas, grapes, and strawberries for an icy treat.

• Have vegetable sticks, such as carrots and celery, for an on-the-go healthy snack. Vegetable sticks dipped in hummus or tomato salsa are delicious and very filling.

• Grate or dice onion, carrot, zucchini, and corn into a scrumptious muffin or pickle the mixture.

• A stir-fry with lots of vegetables is another great way to include a variety of colors in your dinner.

• Dried fruits make an easy-to-go snack. Add a handful into a Ziploc bag and throw it into your work bag.

• Place cut-up, ready–to–eat vegetables and fruits in see-through containers in a visible place in your refrigerator as a reminder to have your daily fruits and veggies.

Fruit and Veggies Do’s and Don’ts

When crafting your plate there are a few things to keep in mind.

Do’s…

• Try to include dark, rich yellow, red, and orange-colored fruits and vegetables in your daily meal plans. These are rich in antioxidants and other nutrients for better health.

• Aim for at least 5 cups of fruits and vegetables per day!

• Keep fruits and vegetables out in the open where you can see them. Cut up slices of fruits and veggies and place in containers in a visible spot in the fridge.

• Add fruits and vegetables to anything you can! Stuff them into your sandwiches and add them to your main dish, either steamed or raw!

• Use fruits and vegetables as ingredients. Try applesauce as a replacement for oil in baking recipes. Add pureed cooked vegetables to thicken soups or stews.

Don’ts

• Limit consumption of fruit juices. It’s better to eat the fruit itself and have some ice-cold water to quench your thirst. Fruit juices may be a good source of some vitamins, but on the other hand, they are high in sugar and low in fiber.

• Fruit bars are high in sugar. Even though fruit bars usually contain some fruit, they are low in fiber and contain high amounts of sugar. They stick to your teeth and may cause dental caries as well.

The biggest take away, is to make your plate as colorful as possible!

Like this post? Share it!