White/Brown/Tan: Promote heart health and decrease cancer risk.
Fruit: Banana, brown pear, dates.
Vegetables: Cauliflower, mushrooms, onions, parsnips, turnips, white potatoes.
Celebrate March- National Nutrition Month-Eat Right with Color.
March is National Nutrition Month and the theme of Eat Right with Color can be celebrated and practiced all year long. Eat Right with Color is an encouragement to eat fruits and vegetables of many different colors every day. A rainbow of color provides a wide variety of plant-based nutrients for healthful eating.
Color Check: Is your kitchen well-stocked in colorful fruits and vegetables? Take a quick look in your refrigerator and cupboards. How many fresh, frozen, canned and dried fruits and vegetables do you have on hand and how many different colors are represented? Here's a guide to complete the rainbow:
Green: Antioxidants to help reduce cancer risks.
Fruit: Honeydew melon, kiwi, lime, avocado, apples, grapes
Vegetable: Asparagus, broccoli, green beans, green peppers and leafy greens
Yellow/Orange: Promote immunity and healthy vision
Fruit: Apricot, cantaloupe, grapefruit, mango, papaya, peach, pineapple
Vegetables: Carrots, yellow pepper, corn, sweet potatoes
Purple/blue: Antioxidant and anti-aging benefits, may help with memory, urinary tract health and reduced cancer risk
Fruit: Blueberries, plums, raisins, blackberries, purple grapes
Vegetables: eggplant, purple cabbage, purple potatoes, purple asparagus and purple carrots
Red: Healthy heart, vision, immunity and decreased cancer risks
Fruit: Cherries, cranberries, pomegranate, red/pink grape fruit, red grapes, watermelon
Vegetables: Beets, red onions, red peppers, red potatoes, rhubarb, tomatoes
Grab and Go: Make fruits and vegetables easy to get to and highly visible.
Clean and cut vegetables such as carrots, radishes, peppers, celery, broccoli and cauliflower. Refrigerate for easy access for snacking, or adding to salads, casseroles, stir-fry, soup or sandwiches. Try new things such as sliced zucchini, jicama, turnips and kohlrabi.
Keep fruit front-and-center in the refrigerator or have cut up fruit in a special area of refrigerator for easy snacking.
Make a tossed salad with a variety of greens (such as romaine or leaf lettuce, shredded or Napa cabbage, shredded carrots, etc.). Make 2 - 3 days worth and store in a covered container in refrigerator. It's ready for a quick salad to add to a meal or brown bag lunch.
Keep a supply of canned and frozen fruits and vegetables and dried fruits on hand.
Grow Your Own: There's nothing like growing you own vegetables to motivate both adults and children to try something new. Iowa State University Extension has a variety of publications on growing vegetables that can be viewed online, printed, or obtained through your local county ISU Extension office. Here are a few of the vegetable gardening publications available through ISU Extension:
Container Vegetable Gardening PM 870B- Everything you need to know for growing vegetables in a pot or container. Beets, cabbage, carrots, eggplant, green beans, leaf lettuce, parsley, peppers, radishes, spinach, Swiss chard and tomatoes can all be grown in a container.
Planting a Home Vegetable Garden PM 0819 - Provides basic how-to information, including seedbed preparation, seed selection and sowing, and using transplants. Chart gives planting guidelines for 37 vegetables.
Planting and Harvesting Times for Vegetable Gardens PM 0534 - This guide can help northern, southern, and central Iowa vegetable growers schedule the planting of gardens so space may be used efficiently. Includes a staggered planting and harvest chart.
Small Plot Vegetable Gardening PM 0870A - This publication outlines recommendations and techniques for growing quality vegetables in a limited space, including planning, site selection, summer care, and space saving techniques.
To view, print or order go to: www.extension.iastate.edu/store Click the Yard and Garden tab on the left side of page. Click on Gardening: Vegetables and Herbs.