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Eat Your Colors
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Red• Many red foods contain lycopene, which can
help reduce cancers, cardiovascular disease, diabetes, and osteoporosis– Tomatoes– Red peppers– Strawberries– Watermelon– Pink grapefruit
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Orange• Many orange foods contain carotenes, which
can help prevent arthritis, cancers, and cardiovascular disease– Carrots– Pumpkin– Sweet Potatoes– Apricot– Mango– Cantaloupe
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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
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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
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Blue/Purple• Many blue/purple foods contain
anthocyanins, which help fight bacterial infections, cancers, and diabetes– Blueberries– Plums– Figs– Eggplant
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White• Many white foods contain isothiocyanates,
which support the immune system and protect against many health ailments – Cauliflower– Jicama– Onion– Garlic
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Use ChooseMyPlate.gov
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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
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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
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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
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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
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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
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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
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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