4 Key Reasons to Eat a Variety of Colorful Fruits and Veggies Each Day

For optimum health, top nutrition minds advise us to eat a variety of at least 5 to 9 servings of color-rich vegetables, legumes, beans, nuts, seeds, and fruit a day. 

Post updated 7/07/26

Brightly colored low-fat plant-based whole foods aren't just visually appealing. They are nature's way of highlighting a broad range of nutrients key to good health. 

In its original state, each vegetable or fruit is low in saturated fat, pleasing to the palette, fills us up, elevates mood and sense of well-being, but doesn’t make us feel overstuffed. 

4 Key Reasons to Eat a Variety of Colorful  Fruits and Veggies 

1. Colorful fruits and vegetables prevent or reduces the severity of disease. When we consume a combination of cooked (lightly steamed or baked without oil) and uncooked color rich produce daily, research shows our food choices directly influence our health. 

A whole food plant-based eating plan contributes to preventing heart disease, some types of cancer, osteoporosis, high blood pressure, obesity, diabetes, stroke, and birth defects. 

Learn more about ingredients. For example, see the latest studies and check videos about vegetables, fruits, whole grains, legumes, and nuts and seeds from Dr. Michael Greger. He's a nutrition researcher/MD and founder of nutritionfacts.org. 

Investigate a nutrient content scoring system called  ANDI scores. It rates foods on a scale from 1 to 1000, and evaluates by using an extensive range of micronutrients including vitamins, minerals, phytochemicals and antioxidants. 

2. Eating colorful fruit and veggies improves mood and sense of well-being. Research conducted by Bonnie Beezhold of the University of Arizona and Carol S. Johnston, published February 14, 2012 in Nutrition Journal indicates that "Restricting meat, fish, and poultry improved some domains of short-term mood state in modern omnivores. To our knowledge, this is the first trial to examine the impact of restricting meat, fish, and poultry on mood state in omnivores." Mood scores improved after only 2 weeks.

3. Eating colorful fruits and veggies stabilizes weight. Five to nine portions of them each day provides a sense of satisfaction after eating a meal, and reduces cravings to load up on excess calories or resort to eating junk foods and processed products. Most processed foods are high salt, high sugar, high fat, and chemically enhanced (and often contribute to weight gain and/or poor health). 💪🌿🍎🌱

See this documented guide from Kaiser Permanente for more about a Healthier Way to Eat. 

4. Eat foods that provide essential vitamins, minerals, nutrients, fiber, and antioxidants to help us function at peak levels. 

When we eat a wide range of colorful low fat whole plant-based foods daily, we please our taste buds and end hunger as we ingest plant-based protein, complex carbohydrates, water, healthy fat, minerals, vitamins, and nutrients our body needs to maintain health, energy, and even increase longevity. 

For best results, combine healthy eating with an active lifestyle. Include elements like exercise, relaxation, sound sleep, social connections, and abstention from smoking and alcohol consumption.

To maximize the variety of vitamins, minerals, nutrients, and antioxidants eaten in food, it's important to consume at least two different colored vegetables and fruits with each meal. 

Shop at a nearby market, health food store, farmer's market, or pick veggies and fruits fresh from your garden. 

Select only those fruits and veggies that are in-season, unprocessed whole plant-based foods to get the most bang for your buck. 

In season whole foods are less expensive and haven't traveled long distances to get to the market and your table. 

Don't eat the same ones every day, as you need to vary your selection to cover all your nutritional bases. 

For your convenience I've listed many of the tastiest ones below (most are my favorites).

Healthy Color Rich Produce

RED tomatoes, raspberries, strawberries, beets, red grapes, red pepper, watermelon, cherries, red kidney beans, red apples

BLUE/PURPLE blueberries, blackberries, black olives, purple figs, plums, black beans, red cabbage (purple), eggplant

YELLOW/ORANGE summer and winter squash, carrots, sweet potatoes, apricots, cantaloupe, lemon, grapefruit, oranges

GREEN spinach, Brussels sprouts, bok choy, collards, chard, kale, broccoli, lentils, kiwi, dark leafy salad greens, avocado, parsley

GREEN/WHITE onions, garlic, pears, celery, arugula, asparagus, leeks, mushrooms, cauliflower, quinoa

🍋🍊🍉🍇

Eat at least two portions of a combination of red, orange, yellow, green, purple/blue, and white fruits or vegetables at each meal. 

An eating style that provides plentiful fiber, protein, vitamins, minerals, complex carbohydrates, and antioxidants for supports total wellness and elevates mood. 

Look at the fruit and veggie grid below for more ideas.

Do you have any tips for eating more fruits and veggies? What are your go-to veggies and fruits? 

Are you willing to try new ones to up your health quotient as well as make your mouth water? 

Please comment below. Don't put links in comments as they won't be published that way.

Share with others, if you like what you see and get social with me. Visit my Website and take a look see there. 

You'll find self-care and color energy tips as well resources for readers, writers, and all those who want to improve the quality of daily living.

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Wear “Your” Colors and Feel Great About Yourself

Which Color Looks Best on You?

What color is the primary one in your wardrobe? Does it flatter your complexion, hair color, and eyes? Want to learn more about how to select fashion colors? I invite you to come along with me to discover the way apparel colors affect how good we feel about ourselves. 

Post Updated 10/1/2020

Studies show when we sense we look attractive, it makes us smile. A smile lights up our face and sends a message to our brain that elevates our mood. 

Researchers at the Face Research Laboratory at the University of Aberdeen, Scotland found that both men and women were more attracted to images of people who made eye contact and smiled than those who did not.

Take it a step further. Notice how many looks you get in return, when you smile. Even when you don't feel happy, smile and observe whether this helps elevate your mood.

Color research indicates certain colors influence our mood, behavior, and stress level. 

When we are in tune with our needs and consciously select an appropriate hue for the effect we desire, we feel more comfortable in our own skin and surroundings, whether it be at home, school, work, or socially. 

Color preferences are purely subjective, but each color has powerful energy that can help us shift thinking, give us more of what we need, and compliment our personality, personal style, and physical coloring. 

Wear "your color" to feel more grounded, poised, and able to focus on the next right move.

Wear Red if you feel tired, lack enthusiasm, want to attract attention or speed up your metabolism.

Wear Blue for easy communication, to center and balance yourself, or when you need peace, calm, solitude, and rest.

Wear Yellow or Gold when you feel confused or indecisive, nervous for unknown reasons, need to relax, have hot flashes or exam stress.

Wear Green when you feel trapped or don't recognize you always have options, a problem with personal relationships, or a need to break rigid patterns.

Wear Purple and Violet to connect with your higher wisdom, speed up the natural healing energy in your body, or use your imagination in practical ways.

Purple is One of My Favorite Colors

Wear Black when you want to feel sophisticated, look slimmer, or make a bold statement of mystery and self-control.

Wear Orange, when you are grieving, want to let go of strong emotions, feel shy and/or want to be more social, or when you feel blocked. Then read Orange to Your Emotional Rescue.

Wear Pink to lighten up your complexion, warm your heart, feel love, and when you sense the need to nurture yourself. Pink is also the symbol for breast cancer awareness month. Read about it here.

Here I am in My Other Current Favorite Color

Now, back to color selection. Color works at the sensory level, and your body instinctively moves toward color harmony and integrates the color vibrations it needs. 

The colors you choose to wear today can help enliven your mood, increase your power of concentration, help you relax or invigorate you. 

My suggestion is to care more about what you think about your insides, than base self-worth on your outside image. 

Try to focus on your fine qualities and assets, instead of getting down on yourself, whether it's a bad hair day or you make a mistake. 

At the end of any day, you are the only person who has to live with yourself. Cherish yourself. Treat yourself with kindness, compassion, and caring, no matter what, and it will show on the outside! 

Please comment below.

What's your favorite color and do you wear clothes made of that color often?

Do you use certain colors to create an effect and which ones are they?

Did you learn anything new about colors today and how do you think that can help you?

 Before you go consider this. The world of color is fascinating. You can be more fascinating too. Which color or colors make you feel great?

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Colorful, Tasty Tucson Tacos

I love spicy foods of the southwest. Each time I make any south of the border inspired dish including Colorful Tasty Tucson Tacos, it makes me smile.  

Post Updated 04/25/2026

My feature today is a brightly colored taco dish that melds together the vegan flavors of beans, brown rice, veggies, herbs, and spices in a convenient corn package.

Taco parties are great fun. Why not make one for Cinco De Mayo? It's a holiday that commemorates the Mexican army's 1862 victory over France at the Battle of Puebla during the Franco-Mexican War (1861-1867). 

Although it is a relatively minor holiday in Mexico, here in the United States, May 5th festivities often include events that showcase Mexican culture and heritage with parades, mariachi music, street festivals, and food. 

Nancy Andres' Colorful, Tasty Tucson Tacos

My family and I like spicy foods and this vegan, gluten free recipe knows what I'm talking about. 

Its bold taste and eye appeal comes from cayenne and jalapeño pepper, carrots, zucchini, kidney beans, brown rice, and salsa. 

Orange, green, red, brown, golden yellow, and purple clue you in to a rainbow of health benefits. Its vibrant taste is a sensation to behold.

We love jalapeño peppers

A Meal That's Simple and Economical to Assemble

From 12 o'clock going clockwise-salsa, cabbage, zucchini, red onion, kidney beans, shredded carrot, center nutritional yeast

Ingredients:

1 15 oz. can kidney or other protein-rich bean or 1/2 cups dried beans (when cooked, beans expand and make approximately 1 1/2 cup cooked beans)

1 teaspoon garlic powder

1 Tablespoon chili powder
1/2 jalapeño pepper (use gloves to remove seeds and mince fine)
1/8 teaspoon cayenne pepper
1/2 teaspoon dried oregano
1 cup organic brown rice (cooked in 2 cups vegetable broth, to make it golden and add extra flavor)

Divide and Stuff Taco Shells (usually comes 12 to a pack) with:

2 shredded organic carrots 
1 shredded organic zucchini 
1 cup shredded organic green or red cabbage 
1 medium organic red onion chopped
2 teaspoons chili powder
1/4 cup fresh chopped cilantro for an extra kick
4 Tablespoons B-12 enriched Nutritional Yeast
salt and pepper to taste

What to do:

1. If you choose to use home cooked beans (about half the price of the same amount of canned ones), start this recipe the night before you want to eat them. 

Pick over and rinse beans to remove dirt and other extraneous matter. Soak beans overnight in enough water to cover and allow for at least 2 inches of extra water above the bean level. Leave pot on stove covered.

2. The next day, spill out bean soaking water, and rinse well. Preheat oven to 350 degrees. Place 1 1/2 cups soaked beans in a Dutch oven, stainless steel pot, or roasting pan that has a tight lid. 

Add enough fresh water to cover beans completely. Then add 1 teaspoon garlic powder, 1 Tablespoon chili powder, 1/2 jalapeño pepper (use gloves to remove seeds and mince fine), 1/8 teaspoon cayenne pepper, 4 Tablespoons nutritional yeast, and fresh chopped cilantro. Stir. Cover and put pot in the oven. 

Cook for at least 1 hour and 15 minutes or longer. Cooking time is influenced by how fresh the beans are, your altitude, and whether your oven temperature is accurate. Cooking beans in the oven is the method I prefer. 

Beans that are cooked in the oven don't need frequent stirring like those you cook on the range. Check beans at 45 minute intervals. After 1 1/2 hours, if a fork can't pierce and cut a bean easily, continue cooking and check every 15 minutes from then on. Tip: to speed up cooking process, add 1 teaspoon baking powder to beans after 1 hour of cooking.

While beans bake, cook organic brown rice according to package directions, just use vegetable broth in the recipe instead of water. 

Organic Brown Rice Cooked in Vegetable Broth 

Note: If you’re using canned beans combine 1 Tablespoon chili powder, 1 teaspoon garlic powder, 1/2 jalapeño pepper (use gloves to remove seeds and mince fine), 1/8 teaspoon cayenne pepper, 4 Tablespoons nutritional yeast, and ¼ cup fresh chopped cilantro with the beans. Then proceed to step 3.

3. Shred carrots, zucchini, and cabbage (use red or green cabbage) in the food processor. Then, change the blade, and chop onion. Put each in its own dish.

4. When beans and rice are cooked, combine.

5. Warm hard taco shells in a preheated 350 F degree oven for no more than 5 minutes. 

6. Assemble tacos so they look like the picture at the top of this blog. If you're using soft corn tortillas like the 2 pictures below (the ones I used are made from fresh organic sprouted corn), put them on a baking sheet and pile on the fixings. Heat until thoroughly heated (about 10 minutes in a preheated 350 F degree oven). 

7. Either way, don't forget  to top with avocado, guacamole, and salsa. Find a recipe

for guacamole here and one for salsa below.

Serving Tip: Use 2 hard taco shells or 1 lg. or 2 sm. fresh corn tortilla per person. Leftover veggies, beans, and rice are good to add to a salad.

soft kidney bean tacos, carrots, zucchini, red onion, salsa, and brown rice on the side

soft tacos may curl up as they cook

Nancy Andres' Freshly Made Tomato Salsa

Homemade tomato salsa makes a delightful topping for tacos, and here's how to mix it up!

Ingredients:

4 large vine ripened organic tomatoes (approx. 4 cups tomatoes)
1 teaspoon organic tomato paste and 1 teaspoon water to blend
2 Tablespoons lime or lemon juice
1 medium onion 

1/2 jalapeño pepper
1 teaspoon red pepper flakes
1/8 cup fresh parsley or cilantro 
2 cloves garlic

What to do: 

1. Put jalapeño, red pepper flakes, and parsley or cilantro in the bowl of a food processor and pulse to a fine consistency. Add other ingredients with the exception of the garlic. Pulse until the salsa is liquid-y, yet small chunks of onion and tomato are still visible. 

2. Add garlic and pulse for 10 seconds more. This preparation method prevents garlic from becoming overpowering, as the smaller the pieces of garlic the more intense the flavor. 

3. Set aside the fresh salsa and allow the elements in it to meld together for at least 15 minutes before serving. There you have it. 

Freshly made tomato salsa is so special. Refrigerate when not serving. Lasts for approx. five days refrigerated.

Nancy Andres' Colorful Tucson Tacos, Tomato Salsa, Guacamole Side, and Massaged Kale Salad

Tucson tacos are simple to prepare, and ideal to serve to any woman you care about on Mother's Day. For other Mother's Day recipes see Tasty and Easy Mother's Day Vegan Brunch Recipe Ideas. 

Moms come in many shapes and sizes, and some can't celebrate with their family on this day. Others haven't birthed children and/or are step moms. 

Show your appreciation to that best friend, neighbor, or teacher who held your hand when you grieved the loss of your dog. 

Perhaps you'll reach out to that aunt or sister who hears you, whenever you need to vent your feelings. 

How about serving this festive dish to a woman who was there for you, when you cried your eyes out over the breakup of a long term relationship? 

Is there a special woman at your business who cheers you on and is happy for your success? Celebrate her.

Most women are natural nurturers and Mother's Day is an opportune time to salute those you feel blessed to know. 

Tacos are tasty additions for any eating plan. No need to wait for a special occasion to serve them. When you're entertaining, serve Tacos on a taco bar. 

Assemble bowls of guacamole, salsa, refried beans, chili peppers, garbanzo beans, pumpkin seeds, shredded daikon, shredded jicama, marinated red peppers, olives, tomatoes, onions, cucumbers, and chopped nuts. It's a fun way for family and friends to participate in food preparation. 

Before you go, please take a moment to comment, ask questions, and share your favorite taco or salsa recipes and/or Mother's Day memory. No links in your comment please, as it won't be published.

Thanks for reading this post at Colors 4 Health. If you enjoyed the information and ideas I provided, add my blog to your online reading list at www.colors4health.com. 

Share the love by commenting below. 

Do you eat tacos often? Please explain.

What ingredients do you like to put in your tacos? Please share that too. 

I read and appreciate every comment, but if you put links in your comments, I won't be able to publish them that way. Thanks for understanding.

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