Eat Healthy according to Dietary Guidelines for Americans for good Cholesterol levels, Sources of Potassium like Plantains and dry beans, vitamin C found in Citrus fruits, bioflavonoids, Phytochemicals, allicin, and more. Enjoy nutritious colors of nature including white Jerusalem artichoke, Jicama, Turnips, Shallots, Parsnips; yellow/orange Pineapples, Summer squash, Yellow watermelon, Persimmons, Tangerines; red Radishes, Red potatoes, Blood oranges; blue/purple salsify, Elderberries; green Sugar snap peas, Endive, Broccoli rabe, Green onion, mustard greens, Green pepper, turnip greens, Brussels sprouts, and romaine lettuce.           NUTRIENT-RICH FRUITS & VEGETABLES       Sources of Vitamin A – rich in carotenoids •        Orange fruits – apricots, cantaloupe, mango •        Orange vegetables – carrots, pumpkin, sweet potatoes •        Tomatoes •        Dark leafy greens – collards, spinach, turnip greens        Sources of Vitamin C •        Broccoli, peppers, potatoes, tomatoes •        Citrus fruits and juices, cantaloupe, kiwi, strawberries •        Leafy greens – romaine lettuce, spinach, turnip greens        Sources of Folate •        Cooked dry beans and peas, peanuts •        Oranges, orange juice •        Dark-green leafy vegetables – mustard greens, romaine lettuce, spinach •        Green peas        Sources of Potassium •        Baked white or sweet potato •        Bananas •        Cooked dry beans – baked beans, lentils •        Cooked greens  (spinach) •        Dried fruits such as apricots and prunes •        Orange juice •        Plantains •        Winter (orange) squash   Extra precautions should be taken for people at high risk. They are advised •        Not eat or drink unpasteurized juices or raw sprouts •        Wash hands and surfaces often Choose the Colors of Health Blue/Purple, Green, White, Yellow/Orange, Red Eat up to 10 Servings of Fruits and Vegetables A Day  The Color Way! Try to eat some of these colors every day:   BLUE/PURPLE Beat the Effects of Aging with the Antioxidant , Anti-aging Phytochemicals Anthocyanins and Phenolics for: • Healthy aging                                                • Memory function • Lowering risk of some cancers • Urinary tract health   FRUITS Black currants         Dried plums Purple figs Blackberries Elderberries Purple grapes Blueberries Plums Raisins   VEGETABLES Black salsify* Belgian endive Purple carrots Eggplant Purple cabbage Purple peppers Purple asparagus     Purple Potatoes *Also known as Spanish salsify, black oyster plant, serpent root, and viper's grass. It is a perennial root vegetable and a member of the sunflower family.   GREEN With the Phytochemicals Lutein, Indoles that Help: • Lower risk of some cancers   • Vision health • Strengthen bones and teeth   FRUITS Avocados Green grapes Limes Green apples Honeydew Green pears   Kiwi     VEGETABLES Artichokes Chayote squash Lettuce Arugula Chinese cabbage Okra Asparagus Cucumbers Peas Broccoflower Endive Green pepper Broccoli Green beans Sno Peas Broccoli rabe* Green onion Sugar snap peas Brussels sprouts Leafy greens Spinach Green cabbage      Leeks Watercress Celery   Zucchini *Broccoli rabe is an Italian leafy green vegetable also known as rabe or rapini,  broccoletti di rape, brocoletto, choy sum, or Chinese flowering cabbage. It has a bitter taste that gives flavor to bland foods.   WHITE White is for wellness. White, tan, and brown contain the phytochemical allicin, found in the onion family that help: • Cholesterol levels that are already healthy • Heart health • Lower risk of some cancers     FRUITS Bananas Dates White nectarines Brown pears   White peaches   VEGETABLES Cauliflower Jicama Potatoes (white) Garlic Kohlrabi Shallots Ginger Mushrooms Turnips Jerusalem artichoke                                 Onions White Corn   Parsnips     YELLOW/ORANGE Orange and yellow contain antioxidants vitamin C, carotenoids, & bioflavonoids that help: • A healthy immune system • Heart health • Lower risk of some cancers • Vision health   FRUITS Yellow apples Golden kiwifruit Peaches Apricots Lemon Yellow pears Cantaloupe Mangoes Persimmons Cape Gooseberries Nectarines Pineapples Yellow figs Oranges Tangerines Grapefruit Papayas Yellow watermelon   VEGETABLES Yellow beets Yellow potatoes Sweet corn Butternut squash Pumpkin Sweet potatoes Carrots Rutabagas Yellow tomatoes Yellow peppers Summer squash Yellow winter squash   RED Red contains the phytochemicals lycopene & anthocyanins that help: • Heart health • Memory function    • Lower risk of some cancers • Urinary tract health   FRUITS Red apples Red grapes Pomegranates Blood oranges Red grapefruit Raspberries Cherries Red pears Strawberries Cranberries   Watermelon   VEGETABLES Beets Radishes Red potatoes Red peppers Red onions Rhubarb Radicchio   Tomatoes   The Dietary Guidelines for Americans changed the recommendations for fruit and vegetable consumption from 5 to 9 servings of fruits and vegetables a day to eating 4 to 13 servings a day. The National Fruit & Vegetable Program prefers stating that amount in the equivalent form of 2 to 6 1/2 cups of fruits and vegetables a day. This should include 2 to 5 servings of fruits and 2 to 8 servings of vegetables, especially dark-green and orange vegetables and legumes. Find out about calorie needs and how many fruits and veggies you need. Track the number of servings of fruits and vegetables you eat daily throughout the week using this free chart. Track the colors of fruits and vegetables you eat each day, trying to eat about one  serving of each color every day using this free chart.                  References Dietary Guidelines for Americans, 2000, United States Department of Agriculture http://www.5aday.org/index.php