Choose a plate full of colors

A healthy diet includes a variety of fruits and vegetables which are a good source of vitamins and minerals. Fruits and vegetables are also low in calories and high in fiber. Eating fruits and vegetables instead of high fat or high calorie foods can make it easier to control your weight. Another benefit of eating fruits and vegetables is that they will give you energy for practice and help you perform your best. The nutrients in fruits and vegetables can also help fight off infection like the cold or flu. Aim to fill half your plate with colorful fruits and vegetables at every meal.

Color	Fruit and Vegetable	Nutrients
Red	Red apples, beets, red cabbage, cherries, cranberries, pink   grapefruit, red peppers, pomegranates, raspberries, strawberries, tomatoes,	Lycopene, anthocyanin, potassium, phosphorus
Orange	Oranges, sweet potatoes, pumpkins, carrots, squash, mangos, apricots,   papaya	Beta-carotene, vitamin A, vitamin C, folate, B vitamins, potassium,   phosphorus
Yellow	Lemons, yellow peppers, peaches, pears, pineapple, yellow apple,   yellow summer squash, corn, banana	Beta-carotene, vitamin A, vitamin C, folate, B vitamins, potassium,   phosphorus
Green	Green apples, artichokes, green beans, broccoli, cucumbers, green   grapes, kiwi, avocado, peas, limes, spinach, kale, zucchini	Folate and B vitamins, lutein, quercitins, vitamin A, vitamin E,   vitamin K, magnesium, calcium, potassium, phosphorus, selenium
Blue/Purple	Blueberries, blackberries, eggplant, figs, plums, prunes, purple   grapes, raisins.	Anthocyanins, potassium, phosphorus

Choose a rainbow of colors: the following table gives examples of fruits and vegetables from each color and what nutrients they contain.

Tips for adding color to your plate

Breakfast:

•  Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.

• Have fruit as a mid-morning snack.

• Add strawberries, blueberries or bananas to your waffles, pancakes, cereal, oatmeal or toast

• Top toasted whole-grain bread with peanut butter and sliced bananas

• Add vegetables like bell peppers, broccoli, spinach, mushrooms or tomatoes to your egg or egg white omelet

• Canned, dried, and frozen fruits and vegetables are also good options. Make sure the fruit does not have added sugar or syrup and choose vegetables without added salt, butter, or cream sauces.

Lunch and dinner:

• Ask for more vegetable toppings (such as mushrooms, peppers, onion, zucchini, broccoli and spinach) on your pizza.

• Add chopped apples, pears, craisins, or raisins to your salad.

• Add broccoli, green beans, corn, or peas to a casserole or pasta.

• Make a veggie wrap with vegetables and low fat cheese rolled in a whole wheat tortilla

• Add lettuce, tomato, onion, and cucumber to sandwiches.

• Order salads, vegetable soups, or stir-fried vegetables when eating out.

• Choose beans, corn on the cob, or a side salad instead of French fries.

• Try eating two vegetables with dinner.

• Stock up the freezer with frozen vegetables to steam or stir fry for a quick side dish

• Top a baked potato with beans and salsa or broccoli and low fat cheese.

• Make fruit your dessert by slicing a banana length wise on top of a scoop of low fat frozen yogurt and sprinkle with a tablespoon of chopped nuts.

Snacks:

• Snack on vegetables like bell pepper strips, carrots and broccoli with a low-fat ranch dip.

• Snack on dried fruit such as raisins, apricots, craisins, and mangoes

• Drink a fruit smoothie made with whole fruit, ice, yogurt and 100% fruit juice or milk

Colorful Recipes

Colorful Quesadillas

8 ounces of cream cheese, low fat

1/4 teaspoon or garlic powder

8 small whole grain tortillas

1 cup chopped sweet red bell pepper

1 cups shredded low-fat cheese

1 bag of frozen grilled cooked sliced chicken breast

2 cups fresh spinach leaves or 18oz frozen spinach, thawed, drained and squeezed dry

1. In a small bowl mix cream cheese and garlic powder

2. In a skillet heat chicken breast on medium heat for 3-5 minutes until warm or microwave on high for 3-4 minutes until warm.

3. Spread 2 tablespoons of cheese mixture on each tortilla

4. Sprinkle about 2 tablespoons of bell pepper and 2 tbs cheese on one half of each tortilla.

5. Add spinach (1/4 cup of fresh or 2 tbs of frozen) and fold tortillas in half

6. Heat a large skillet or medium heat until hot and put 2 folded tortillas in skillet and heat for 1-2 minutes on each side until golden brown.

7. Remove quesadillas from skillet and place on platter and cover with foil to keep warm. Cut each quesadilla into 4 wedges and keep warm.

Servings 8. Calories 250, fat 5.5 g, carbohydrate 22g, protein 30g.

For a Variation try adding different types of veggies such as asparagus, onion, zucchini, tomato, corn, and black beans.

Try substituting the chicken with salmon or lean grilled beef.

Vegetarians can add black beans or tofu.

Tossed Garden Salad

Ingredients

2 hearts romaine lettuce

2 small plum tomatoes, diced

1 cucumber, diced

1 small yellow onion or 1/2 red onion, chopped

1 carrot, peeled and shredded

1 /4 cup extra-virgin olive oil,

2 to 3 tablespoons (a couple of splashes) red wine vinegar

1 teaspoon sugar

Coarse salt and black pepper

6-8 servings: per serving- 150 calories, 13 g fat, 7 g carbs, 2.6g protein

Place salad greens in a salad bowl and top with tomatoes, cucumbers, onion, and carrot. Place oil, vinegar and sugar in a small plastic container. Put the lid on the container and shake dressing until sugar dissolves, about 1 minute. Pour dressing over salad. Season salad with salt and pepper, to taste, and toss to combine.