Eat Right With Color Published March 9, 2011 By Kate LaRoche University of North Dakota Student Dietitian GRAND FORKS AIR FORCE BASE, N.D. -- To become healthier is on everyone's to-do list these days and nutrition is an integral part of that process, but how should you begin? So many people struggle to find the solution that works best for them. A good place to start this arduous journey is with small, maintainable changes, such as making a goal to consume more fruits and vegetables in your everyday life. Many Americans consume far below the recommended 2-4 servings of fruit and 3-5 servings of vegetables per day. With a total of 5-9 servings of fruits and vegetables per day, eating the recommended amount may seem impossible. But what is a serving size? It is smaller than you may think. The common serving amount for most fruits and vegetables is a ½ cup. If you don't find yourself traveling with measuring cups, use an object you know well to help guide you. For instance, ½ of a baseball is about the same as a ½ a cup and an entire baseball is about 1 cup. One exception to this rule is that 2 cups of lettuce or raw spinach equals one serving. Another good method to increase your fruit and vegetable intake at meals is to ensure that half of your plate should include fruits and vegetables. The other two quarters should contain your grains and protein. March is National Nutrition Month and the theme for this year is "Eat Right With Color", meaning when choosing fruits and vegetables it is important to consume variety. By consuming a variety of different colored fruits and vegetables, you will be obtaining a variety of nutrients important for maintaining a well-balanced diet and preventing disease. The color specific nutrients are as follows: · Red (tomato): lycopene and can help lower blood pressure and reduce arthritis symptoms · Orange & Yellow (pineapple or carrots): beta-carotene, potassium and vitamin C helps to reduce the risk of certain cancers by fighting cancer causing free radicals · Green (broccoli): chlorophyll, folate, calcium, vitamin C aids digestion and helps to boost the immune system · Blue & Purple (cabbage or blueberries): lutein, vitamin C, flavonoids which helps boost the immune system and fight inflammation · White (bananas or garlic): beta-glucans and lignans which help to reduce the risk of colon, breast, and prostate cancers So now that you know how much and why, the question becomes how to implement these changes into your diet? Some simple, convenient tips are to utilize purchase in season fresh fruits that you can pack into your lunch bag for meals and snacks. Microwavable vegetable steamers are quick and easy options for dinner. Pre-cut vegetables and fruits are available at most grocery stores and can make for quick healthy snack. If convenience foods are too expensive try packaging your own raw vegetables and separating into snack sizes and bringing a bottle of dressing or peanut butter to the office with you. Another way to bring more color to your meals is to add fruits or vegetables to your recipes. For example, add shredded zucchini to spaghetti sauce, add chopped celery and carrots to a cream cheese bagel, or mix in any berry in your yogurt, oatmeal, or ice cream.