Here are the Dietary Guidelines’ recommendations for vegetables and fruit. These numbers are for a 2,000-calorie diet.
Red and orange vegetables: 5 ½ cup-equivalents per week
Dark green vegetables: 1 ½ cup-equivalents per week
Beans, peas, and lentils: 1 ½ cup-equivalents per week
Starchy vegetables: 5 cup-equivalents per week
Other vegetables: 4 cup-equivalents per week
Fruit: 2 cup-equivalents per day
Why should we eat so many servings and types of vegetables and fruit?
Vegetables and fruit are nutritious.
Some of their nutrients are nutrients that most Americans need more of. Examples are fiber, iron, and potassium.
Some of their nutrients are nutrients that may be beneficial in higher amounts. Examples are vitamin C and fiber.
Vegetables and fruit support a healthy weight. They’re relatively low in calories for a large serving size. They’re high in water and fiber, making them more filling.
Vegetables and fruit have health benefits. People who eat more fruits and vegetables may have these benefits.
Heart health
Hypertension
Skin health
Cancer prevention
Digestive health
Cholesterol
Mental health
Bone health
Diabetes
“Eating the Rainbow” Can Guide Healthy Choices
Plant pigments are nutrients. The same chemicals that create colors in other plants are the chemicals that make fruits and vegetables colored. These chemicals, or pigments, are also nutrients.
There are over 25,000 phytonutrients, or nutrients in plants. The wider variety of fruits and vegetables you eat, the wider variety of phytonutrients you can get. Eat a rainbow of fruits and vegetables to get a variety of nutrients.
Let’s Look at the Colors and Make a Rainbow Eating Plan!
You can use your own paper or go here to download and print this colorful diet worksheet.
Red foods may have lycopene and beta-cryptoxanthin. Examples are red bell peppers, watermelon, tomatoes, cherries, red apples, raspberries, strawberries, and radishes. Try:
Stuffed bell peppers with brown rice, kidney beans, chopped tomatoes and onion, and low-fat cheese
Watermelon feta salad with mint
Tomato salsa with bell peppers, cilantro, lime, and red onion
Salad with sliced radishes, spinach, chicken, and strawberries or raspberries
Whole-grain pasta with marinara sauce
Orange foods can have beta-carotene. Examples include carrots, sweet potatoes, acorn and butternut squash, orange bell peppers, cantaloupe, oranges, and tangerines. Try:
Salmon with citrus salsa
Pureed or cubed acorn or butternut squash as a side dish
Tangerines and oranges for snacks
Roasted carrots or sweet potato sticks
Carrot, squash, or yam soup
Yellow foods can have alpha-carotene, lutein, and zeaxanthin. Examples include corn, pineapple, mango, lemon, peaches, and yellow bell peppers. Try:
Corn and black bean salsa with mango
Peaches and cottage cheese with oatmeal
Grilled pineapple and corn on the cob
Mango slices over yogurt
Green foods can have chlorophyll and folates. Examples include broccoli, green cabbage, spinach, celery, kale, green peppers, zucchini, avocado, lime, green grapes, and kiwi. Try:
Salads
Roasted broccoli
Egg whites with spinach or kale and onions
Creamy chicken salad with diced celery, tomatoes, and onions, and avocado and lime juice instead of mayonnaise dressing
Blue and purple foods can have anthocyanins and anthocyanidins. Examples include blueberries, purple grapes, purple cauliflower, red cabbage, beets, eggplant, and blackberries. Try:
Fruit salads
Blueberries in oatmeal
Grapes sliced in salads
Stewed red cabbage with onion and apple
White and tan foods can have allicin and flavonoids. Examples are bananas, onions, garlic, and cauliflower. Try:
Frozen banana chunks or pureed banana, plain or with dark chocolate or nuts
Riced cauliflower “fried rice” with egg and chopped vegetables
Grilled or baked onion
Roasted cauliflower steaks
Roasted garlic spread
More Nutritious Colorful Options
Plant-Based Foods
Beans: Kidney beans (red anthocyanins), black beans (deep purple), navy beans (white nutrients: magnesium, potassium)
Soy
Nuts and peanuts
Tea
Whole grains
Dark chocolate
Herbs, spices:** Turmeric (curcumin), saffron
Animal-Source Foods
Seafood: Salmon, shrimp
Egg yolks
Sample Swaps to Make Meals More Colorful
Pasta with alfredo sauce: Shrimp whole-grain pasta primavera with broccoli and carrots
Turkey sandwich and pretzels: Turkey, whole-grain wrap, lettuce, basil, tomatoes, with apple or grapes
Scrambled eggs and toast: Scrambled eggs with spinach, tomatoes, and onions, side of blueberries
Chicken and rice: Chicken curry with cauliflower, tomatoes, peas, and spices like cumin, coriander, fenugreek, curry powder, and brown rice
Burger and fries: Veggie burger with corn and beans, lettuce and tomato, with baked zucchini and sweet potato fries
Oatmeal and honey: Oatmeal with pureed pumpkin or butternut squash, cinnamon, chopped pecans, and strawberries, apple, or blueberries
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