E a t Y o u r C o l o r s

Eat Your Colors

Red• Many red foods contain lycopene, which can

help reduce cancers, cardiovascular disease, diabetes, and osteoporosis– Tomatoes– Red peppers– Strawberries– Watermelon– Pink grapefruit

Orange• Many orange foods contain carotenes, which

can help prevent arthritis, cancers, and cardiovascular disease– Carrots– Pumpkin– Sweet Potatoes– Apricot– Mango– Cantaloupe

Yellow• Many yellow foods contain Vitamin C, which

can help with our immune system, as well as help prevent cancers and diabetes– Lemons– Pineapple– Papaya– Peaches

Green• Many green foods contain lutein, which helps

with eyesight, the digestive system, and decreases the risk of cardiovascular disease– Green beans– Green peppers– Leafy greens– Avocado– Kiwi

Blue/Purple• Many blue/purple foods contain

anthocyanins, which help fight bacterial infections, cancers, and diabetes– Blueberries– Plums– Figs– Eggplant

White• Many white foods contain isothiocyanates,

which support the immune system and protect against many health ailments – Cauliflower– Jicama– Onion– Garlic

Use ChooseMyPlate.gov

Use ChooseMyPlate.gov• Supplemental to MyPyramid (2011)• Use the plate pictures and colors to help

choose foods from a variety of food groups with a variety of colors

• Remember, it’s important to know and follow serving sizes

How Much is a Serving?

• Fruits – 1 cup is equal to:• 1 cup of fruit• 1 cup of 100% fruit juice• ½ cup of dried fruit

How Much is a Serving?

• Vegetables– 1 cup is equal to:• 1 cup of raw or cooked vegetables• 2 cups raw leafy greens• 1 cup of 100% vegetable juice

How Much is a Serving?

• Grains– 1 ounce is equal to:• 1 slice of bread• 1 cup of ready-to-eat cereal• ½ cup cooked pasta, rice, cereal

How Much is a Serving?

• Protein– 1 ounce is equal to:• 1 ounce meat, poultry, fish• ½ ounce nuts and seeds• 1 egg• ¼ cup cooked beans• 1 tablespoon peanut butter

How Much is a Serving?

• Dairy– 1 cup is equal to:• 1 cup milk, soymilk, yogurt• 1 ½ ounces natural cheese• 2 ounces processed cheese

Your Assignment• Find 3 recipes that have a large quantity of your color in

vegetables or fruit• Evaluate the 3 recipes your group finds (see worksheet in lab

book)• Determine which recipe your group wants to prepare and get

teacher approval• Create a SPARK nutrition label for your recipe (see lab book

for directions)• Create Grocery Order for your recipe (see R Drive: FACS for

PeaPod order form)• Create a 2 slide PowerPoint on your color and recipe, ask

your teacher how she wants it saved