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MCC Daily Tribune

Healthy Hint: Color Your Plate

According to the American Heart Association, “poor diet quality is strongly associated with elevated risk of cardiovascular disease morbidity and mortality.” The study goes on to suggest that one way to promote a healthy heart is through eating a variety and plenty of fruits and vegetables.

If you color your plate by adding more (natural) colors- red, yellow, orange, green, blue, purple, brown, beige and white, you will maximize the nutrition you get from fruits and vegetables.

Here are some examples:

  • Red (antioxidants) – protect blood vessels: tomatoes, strawberries, red apples, radishes
  • Orange/Yellow (carotenoids) – anti-oxidant benefits: oranges, carrots, yellow bell pepper, sweet potatoes
  • Green (phytochemicals) – reduces inflammation: spinach, broccoli, kiwi, green beans
  • Blue (anti-aging properties) – helps with urinary tract health: blueberries, plums, red grapes

For best nutritional value, select:

  • Fresh or frozen fruits without added sugar
  • Fruits canned in water or natural juice
  • Fresh (in season) or frozen fruits
  • Low-sodium canned vegetables

Ann Penwarden
Employee Wellness Healthy Holiday Habits Challenge Team
12/02/2025