75 Delicious Fruit and Vegetable Recipes to Help You Eat a Rainbow (2024)

FAQs

What are the best fruits and vegetables to eat daily? ›

The healthiest fruits include blueberries, bananas, avocados, and citrus fruits. The healthiest vegetables include kale, spinach, carrots, and sweet potatoes. Fruits and vegetables are healthy because they're rich in vitamins, minerals, and phytochemicals.

First, we categorised fruit and vegetables into four fruit and vegetable colour groups according to the colour of the primarily edible part: green, orange/yellow, red/purple and white. ... ... had an average daily fruit and vegetable intake of 378 (SD 193) g/d.

Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber.

There is no single most healthy vegetable, but eating a variety of vegetables can improve health and well-being. Nutritious options to add to the diet include spinach, peas, sweet potatoes, and tomatoes.

1. Fruits and Starchy Vegetables: Mixing acidic fruits like citrus fruits and tomatoes with starchy vegetables like potatoes, corn, and peas can slow down digestion and cause bloating, gas, and discomfort.

A serving of grapes is approximately 22 fresh grapes, or roughly 1 cup, Shaw confirms. That counts as one of your fruit servings for the day; shoot for 2 to 2½ servings. Feel free to eat a serving of grapes daily or a few times each week; just try to vary your total fruit intake to diversify your micronutrient intake.

While there's no blanket rule, sticking to one to two bananas per day shouldn't cause issues for most people. With that said, remember that they are relatively high in carbohydrates, so eating them along with protein or fat is also advisable to support stable energy levels.

Do potatoes count as your 5 A Day? ›

When eaten as part of a meal, potatoes are generally used in place of other sources of starch, such as bread, pasta or rice. Because of this, they don't count towards your 5 A Day. Other vegetables that don't count towards your 5 A Day are yams, cassava and plantain. They're also usually eaten as starchy foods.

Make a tropical rainbow fruit salad with fruits of each colour: oranges, strawberries, mango, rockmelon, kiwifruit, bananas, and blueberries. Stir fry your own mix of vegetables using each colour: red onions, carrots, baby corn, broccoli and mushrooms.

1. Blueberries. Blueberries are tasty and packed with nutrients. They're low in calories, high in fiber, and loaded with essential micronutrients, such as manganese and vitamins C and K ( 3 ).

Incorporating purple foods like blackberries, Redbor kale, acai berries, forbidden rice, purple carrots, and elderberries into your meal plan can ensure you are consuming a powerful dose of anthocyanin antioxidants and a variety of important nutrients.

Healthy eating means consuming more dark green vegetables, such as broccoli, spinach, and other dark leafy greens. Include more red or orange vegetables, such as carrots, tomatoes, sweet potatoes, and legumes, in your diet (dry beans and peas).

Fruit and vegetables are part of a healthy, balanced diet and can help you stay healthy. It's important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day.