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Fruit and Vegetable
Nutrition Chart


Check out our color fruit and vegetable nutrition chart. Not only is color more exciting, colors in vegetables and fruits are what gives us multivitamins, minerals and fiber our body needs so much. You should get at least 5 or more servings every day, so include many different colors of fruits and vegetables in your meals.

Serve a balance of different colored foods to your family. Seeing one color on their plates isn't as appealing as a variety of different colors and tastes. It is proven that a colorful meal will be more interesting and be eaten more then a meal all the same color. Imagine a plate with a cooked chicken breast, cooked rice and sliced bananas. They may be healthy but by adding a green salad and red strawberries or watermelon you are adding more nutrition and more color to your plate.

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colorful fruits and vegetables

Nutrition Food Chart

You can also print off a copy of this nutrition food chart to hang in your kitchen or use as a nutrition kids cooking lesson. You will need Adobe Reader to open and read the nutrition and color chart document.
nutrition chart

Color Some fruits and vegetables Some of the benefits
Blue and Purple   blackberries, blueberries
plums, figs,
 grapes, raisins, purple cabbage, eggplant
These support digestion, improve calcium, reduce strokes and cancers. They are also high in vitamin C and fiber.
Green avocados, kiwi
green apples, peas
green grapes
artichokes, lettuce
asparagus, celery
broccoli, spinach
green beans
green cabbage,  cucumbers, limes, okra
These are high in iron, fiber, calcium and magnesium, vitamins C, E, K and many of the B vitamins. Green foods  help eye sight, digestion and boost your immune system.
Yellow and Orange carrots, oranges, apricots, cantaloupes, lemons, mangoes, nectarines, peaches, yellow peppers, papayas, sweet potatoes, pineapple, pumpkin, corn  These are high in vitamin C and beta-carotenes. They help keep your heart healthy, good for eye sight, and build healthy bones.
White bananas, cauliflower, garlic, ginger, mushrooms, onions, potatoes, turnips, parsnips These help boost immune system, reduce cancers, and balance hormones.
Red   red apples, tomatoes, cherries, cranberries, beets, red peppers, radishes, watermelon, raspberries, rhubarb Red foods help fight cancers, lower blood pressure, lower cholesterol and keep your heart healthy.

You can learn more fruit and vegetable food facts, to go along with this fruit and vegetable nutrition chart and teach kids about healthy eating, on our kids-cooking-activities.com site under food facts.

Help in getting kids to eat 5 a day

There are several fun products in the market today to help get kids interested in eating more fruits and vegetables. These products are great in that they teach kids about what they are eating and how much fruits and vegetables, or how little, they are eating.  Use these ideas along with the fruit and vegetable nutrition chart to help kids see what foods they should be eating.

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