Color Your Diet with Fresh Produce

Eating five to nine servings a day of colorful fruits and vegetables forms the groundwork for a healthy diet. Not only do they pack a powerful nutritional punch, they also add a rainbow of color to your snacks and meals. Summer marks the peak season for many fruits and vegetables, so there's no better time to stock up on fresh produce.

Your Nutritional Palette

Fruits and vegetables contain essential vitamins, minerals, fiber and disease-fighting phytochemicals, which can help reduce your risk of heart disease, high blood pressure, type 2 diabetes and certain cancers.* Incorporating all colors of produce into your diet ensures that you receive a range of nutrients that promote good health. Each color offers something unique:

Green. Broccoli, peas, kiwi, leafy greens, etc., can be a source of vitamin K, potassium, indoles, lutein and zeaxanthin.

Yellow/orange. Carrots, sweet potatoes, oranges, bananas, peppers and other warm-colored produce can provide vitamin C, potassium, beta-carotene and vitamin A.

Red. Cranberries, raspberries, tomatoes, beets and apples can contain vitamin C, lycopene and anthocyanins.

Blue/purple. Blueberries, grapes, eggplant, raisins and other dark fruits and vegetables offer vitamin C, anthocyanins and phenolics.

White. Garlic and onions provide strong flavor and a healthy dose of phytochemicals allium and allicin.

Going to Market

Perusing your grocery store's produce department or a local farmers' market allows you to buy fruits and vegetables at their freshest and most nutritious, and eliminates the salt and sugar added to many canned items. Look for brightly colored fruits and vegetables that are free of blemishes. Avoid odd or irregular shapes and sizes. When you return home, pick through your purchases and toss any damaged pieces, as bad spots will only spread in close quarters. For maximum longevity, store ripe items in the crisper drawer of your refrigerator (with the exception of tomatoes) and let green produce ripen on the countertop, out of sunlight.

The next time you visit the supermarket, bypass the aisles of packaged, processed foods and focus on the perimeter where you can load your cart with fresh, tasty and nutritious fruits and vegetables.

* Source: The 5 A Day Program,

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To Everything, There Is a Season

Look for these fruits and vegetables during their peak seasons.

Apricots: July and August

Beans: July through October

Beets: July through October

Blackberries: August through October

Blueberries: July through September

Broccoli: July through October

Cherries: June through July

Corn: August through October

Cucumbers: July through September

Melons: August through September

Peaches: August

Peas: June through July

Peppers: July through October

Raspberries: July through September

Rhubarb: April through July

Strawberries: June through September

Sweet Onions: August through October

Tomatoes: July through October

* Source: BC Association of Farmers' Markets.