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Eating Well: How to Sustain A Healthy Diet

Eating a healthier diet with more fruits and veggies can be easy and fun. Think about eating a rainbow of colors to get all the nutrients, vitamins and minerals your body needs.

There is a lot of information out there, but following the latest fad diet or severely restricting calories rarely result in lasting weight loss, increased fitness or better overall health. According to the American Heart Association, better health can be as simple (and fun) as adding a little more color to your plate.

Eat the Rainbow

To get all the recommended nutrients you need in your diet, think about eating from a rainbow of colors. Adding just one or two colors to each meal will get you to the recommended serving of five fruits and vegetables each day.

  • Red and pink — Beets, cherries, cranberries, red peppers, apples, red grapes, strawberries, grapefruit, watermelon
  • Blue and purple — Blueberries, blackberries, grapes, prunes, raisins, dates, eggplant
  • Yellow and orange — Butternut squash, lemons, mangoes, oranges, peaches, pineapples, cantaloupe, carrots, yellow squash, tangerines, papayas
  • Green — Asparagus, celery, cucumbers, kiwis, peas, romaine lettuce, spinach, zucchini, broccoli, green peppers

Easy Ways to Add More Fruits and Vegetables to Your Diet

  • Make a smoothie — Blend frozen fruits with ice or milk for a boost in the morning or when you’re craving sweets. Add a scoop of protein powder for an even more balanced snack.
  • Prep snacks in advance — Chop foods and put them in small snack bags as soon as you buy them.
  • Buy ready-to-eat veggies and fruits — If prepping food is difficult, get some grab-and-go vegetables and fruits that can be eaten without any prep, like baby carrots, grapes, bananas and oranges.
  • Add fruits and vegetables to every meal — Don’t wait until dinner to eat your vegetables; add them to every meal. Add sliced fruit to your cereal or oatmeal, chop veggies for your omelet, include a salad on the side with lunch, and include a fruit or veggie with each snack.

As you add more color to your plate, healthy eating becomes more of a lifestyle and less of a chore, improving your fitness, boosting overall health, and helping you feel better.

Nothing herein constitutes medical advice, diagnosis, or treatment, or is a substitute for professional advice. You should always seek the advice of your physician or other medical professional if you have questions or concerns about a medical condition.