Add Some Color to Your Diet

A simple guide to healthier eating for older adults

Eating well doesn’t have to be complicated. One of the easiest and most effective ways to improve your nutrition is also one of the most visual: add more color to your plate.

Fruits and vegetables in a variety of colors provide essential vitamins, minerals, and nutrients your body needs to stay strong and energized. And just as importantly, meals that look vibrant tend to be more enjoyable, which can help encourage consistent, healthy habits.

How much should you aim for?

For most adults following a 2,000-calorie diet, the general goal is about 4½ cups of fruits and vegetables each day.

That breaks down to:

• About 2½ cups of vegetables
• About 2 cups of fruit

A helpful way to think about portions:

• One cup of fresh, frozen, or canned fruits or vegetables counts as one cup
• Two cups of raw leafy greens equal one cup
• A medium piece of fruit is roughly the size of your fist
• Half a cup of dried fruit or juice counts as one serving

Why color matters

Each color in fruits and vegetables signals different nutrients, often called phytonutrients. These natural compounds help protect your body and support overall health.

Including a range of colors throughout the week helps ensure you’re getting a wide variety of benefits.

• Blue and purple foods like blueberries and eggplant contain compounds that support brain health and help protect cells
• White foods like garlic and potatoes offer fiber and beneficial antioxidants
• Orange and yellow options such as carrots and lemons are rich in beta-carotene, which supports vision and immune health
• Green foods like zucchini and kiwi provide vitamins C, E, and K, along with nutrients that support eye health
• Red and pink foods such as watermelon and grapefruit contain lycopene and other antioxidants linked to heart health

Why this matters even more as we age

A nutrient-rich diet becomes increasingly important over time. According to the American Heart Association, eating a variety of fruits and vegetables can help lower the risk of heart disease, high blood pressure, diabetes, and certain cancers.

Colorful foods also support:

• Energy levels and daily function
• Immune health
• Digestive health
• Healthy weight management

Making it part of your day

Rather than thinking about nutrition as one big goal, it’s easier to spread it throughout your meals.

A simple rhythm could look like:

• Add fruit or vegetables at breakfast
• Include a serving at lunch
• Work in a colorful snack
• Build dinner around vegetables as a main component

This approach helps you naturally reach your daily goal while keeping meals balanced and satisfying.

Where to find fresh options

This time of year is ideal for visiting local farmers markets, where produce is often fresher and more flavorful.

That said, fresh isn’t your only option. Frozen and canned fruits and vegetables are convenient, affordable, and still nutritious. When choosing packaged options, look for:

• Low sodium, ideally under 140 mg per serving
• No added sugars or labeled “packed in 100% juice”

Simple ways to add more color

If vegetables aren’t your favorite, there are plenty of ways to incorporate them without feeling like a chore.

You might try blending vegetables into dishes you already enjoy. Zucchini ribbons or spaghetti squash can mix seamlessly into pasta. Cauliflower rice works well as a substitute for traditional rice, and even pizza crusts now come in vegetable-based versions.

For something quick and flavorful, a simple sauté can go a long way. The Mayo Clinicsuggests cooking vegetables like cherry tomatoes, peppers, asparagus, and broccoli in olive oil, then tossing them with whole-grain pasta and a sprinkle of Parmesan.

You can also experiment with homemade vegetable chips using root vegetables for a satisfying crunch, or add colorful toppings to salads, soups, and sandwiches.

A simple shift with lasting impact

Adding more color to your diet is a small change that can lead to meaningful health benefits. It doesn’t require a complete overhaul of your meals. It simply starts with being intentional about what’s on your plate.

Over time, those small, colorful choices can support better health, more energy, and a greater enjoyment of everyday meals.

Enjoy meals that are both nutritious and convenient in our communities, where dining is thoughtfully prepared and easy to enjoy every day.