Health benefits of colorful foods
Eating a fiesta of colorful produce is not only a visual treat; there are tremendous health benefits, too. "A large body of research suggests that eating a lot of fruits and vegetables results in a lower risk of cancer and chronic diseases, such as heart disease, diabetes and arthritis," says Karen Lamphere, MS, CN, a nutrition consultant and owner of Whole Foods Nutrition. "Eating a variety of foods rich in antioxidants may also prevent age-related illness, such as macular degeneration." Fruits, and especially vegetables, also fuel your body efficiently, helping to prevent weight gain. "They are lower on the Glycemic Index, which means they break down more slowly and release glucose more gradually into the bloodstream," says Lamphere. "When you fill up on fruits and vegetables, you are eating less calories and are not as likely to gain weight. Eating more fruits and vegetables leads to healthier aging and higher energy levels."

Which nutrients come in which shades?
Different colors of fruits and veggies offer different health benefits, so eating a rainbow's worth of produce supplies you with a richer breadth of nutrition. "Fruits and vegetables contain thousands of phytonutrient categories, which are the same as antioxidants, and different phytonutrients contribute to different reductions in the risk of various diseases," says Lamphere. Green produce, for example, contains high amounts of lutein, an antioxidant that promotes healthy vision and helps prevent heart disease. The greens are also high in carotenoids, particularly vitamin A-containing beta-carotene. Some green fruits, such as kiwi, offer a lot of vitamin C. Avocados are a superfood as well, says Lamphere. "People tend to shy away from avocados because they are high in fat, but it is a healthy monounsaturated fat, the same kind in olive oil, that lowers cholesterol and is anti-inflammatory," says Lamphere. "Plus they have almost twice the potassium as a banana."

Red produce, such as tomatoes, red grapefruit and watermelon are rich in lycopene, an antioxidant that helps prevent prostate cancer and cardiovascular disease, says Lamphere. Purple produce, such as blueberries, eggplant, red grapes, cranberries and raisins, contain potentially cancer-preventing anthocyanidins, which also strengthen capillaries, support the integrity of vascular walls and prevent blood clots. Beets are good for you, too, promoting a healthy liver and increasing the flow of bile from your gallbladder, which helps you digest fat.

Yellow and yellow-orange produce, such as carrots and winter squash, also contain vitamin A-containing carotenoids. Papayas contain folate, potassium, fiber and vitamins A, E, and K, and offer 300 percent of the daily vitamin C you need.

Dried beans also offer a variety of nutrients based on their color, says Lamphere, and while beans are legumes, they are often included within the vegetable category. "Beans are high in antioxidants," she says. "The darker the color of the bean, the more antioxidants it contains." Beans are a great source of vitamin B, folate, fiber, protein and iron.

Easy ways to eat more color
An easy way to add more color, especially reds and purples, is to include berries and fruit in a smoothie. "Toss frozen berries or other fruits into smoothies, oatmeal or yogurt for breakfast," says Lamphere. Add dark-green vegetables to soups, salads and egg dishes. "You can make a frittata or add spinach to your romaine lettuce to make the salad more nutritious," says Lamphere. She suggests snacking on carrots and hummus, and shredding cabbage instead of lettuce for tacos. "Cruciferous vegetables, such as kale and broccoli, may help prevent hormone-caused cancers," she says.

Another trick is to use the zest from citrus fruits in salads and guacamole. "The zest has limonene, an anti-cancer phytonutrient that also regulates liver enzymes involved in detoxification," says Lamphere. Substitute vitamin-packed sweet potatoes for white potatoes, add fresh herbs to salads or as seasoning to other dishes, and keep frozen vegetables on hand to toss into soups, pastas and stir-fries.