Your daily quota
Think nutrient dense. Aim to fill half your plate with colorful fruits and veggies at each meal. Your produce
can be fresh, raw or cooked, canned, frozen or dried. How much you should consume depends on your age,
gender, calorie needs and activity level.
Choose MyPlate.gov has ideas about how to add fruits and veggies into your meals.
A rainbow of choices
Ready to shop the rainbow? Here are some ideas to get you started:
• Red: Red apples, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon,
pink or red grapefruit, tomatoes, radishes, radicchio, red peppers, red onions
• Blue/purple: Raisins, blackberries, blueberries, plums, purple grapes, purple cabbage, purple figs
• White: Bananas, white nectarines, white peaches, garlic, cauliflower, mushrooms, onions, potatoes
• Green: Green apples, green grapes, kiwi fruit, honeydew melon, kiwi, avocado, broccoli, spinach,
okra, artichoke, zucchini, lettuce, celery, asparagus
• Yellow/orange: Yellow apples, apricots, cantaloupe, oranges, peaches, nectarines, mangoes,
grapefruit, pineapple, yellow peppers, pumpkin, sweet corn, yellow tomatoes, lemons, sweet potatoes