Eating Your Colors

One easy way to be sure that our meals are healthy and balanced is by adding a variety of foods with rich colors to our plate.

Often, the food on our plates are lacks colors, as shown in this photo.

This photo shows that by adding a mixture of color, our meals become nutritiously
balanced, and we reduce the foods that don't offer nutrients that our body needs.

Build a healthy meal by adding vegetables or fruits to the basic foods you might like such as rice, tortillas, bread or beans.

A helpful reminder is to include something from each of the five food groups listed on the next page with your meals, as each one of the groups provides important health benefits.

Vegetables (dark, starchy, red, etc.)

Vegetables contain many vitamins that help to prevent diseases and strengthen our ability to fight off illness.
They contain fiber for good digestion and aid in lowering cholesterol.

Fruits (berries, melons and 100% fruit juices)

Fruits contain fiber for good digestion and aid in lowering cholesterol.
They are a food source of many vitamins that help to prevent diseases and strengthen our ability to fight off illness
They contain a lot of water, which is good for keeping our body hydrated.

Protein Foods (eggs, meat, poultry, fish, seafood, nuts, lentils, beans and tofu)

Protein is important for healthy muscles, bones and blood.
It helps to distribute energy throughout the body.
It is important to get your protein from a variety of foods each day.

Dairy (milk, yogurt, cheese, crema and ice cream)

Dairy products have calcium that our bones and teeth need.
Calcium helps to prevent disease and weakness in our bones and heart. (Soy drinks also contain calcium.)
Dairy products help us to reduce high blood pressure.

Grains (cereals, rice, pastas, corn meal, oats and popcorn)

Grains are our body's main source of energy.
The fiber in grains and cereals helps us to feel full, so that we do not overeat.
Grains help to reduce constipation.