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Colour your diet for a healthy outcome

Most people know fruit and vegetables are good for you and we should probably eat more.

But when it comes to eating more of the good stuff, it’s also the variety of colours that’s important for your health.

Eating more fruit and vegies may be the single most important dietary change needed to improve health, protect against a number of diseases and help maintain a healthy weight.

Warm roasted vegetable salad.

Why does colour count?

Including an assortment of colourful fruit and vegetables into your diet every day can help prevent coronary heart disease, some cancers, constipation and reduce the risk of becoming overweight and obese. It can also reduce blood pressure and blood cholesterol levels and improve control of type 2 diabetes.

The majority of Australians eat only half the amount of fruit and vegies recommended for good health. Adults need to eat at least two serves of fruit and five serves of vegies each day. The amount children need depends on their age. The health benefits of eating a variety of colours are also worth considering.

Spicy BBQ fish with mango salad.

All fruit and vegetables – except olives and avocados – are low in fat and this keeps their energy value (kilojoules/calories) low. They contain vitamins, minerals and phytochemicals (nutrients naturally present in plants) that are linked to protection against some chronic diseases. They are also high in fibre compared to other foods so they can help you feel full without consuming too many kilojoules.

Colour me healthy

Fruit and vegetables are classified into five colour groups, according to the phytochemicals (plant nutrients) they contain – green, red, orange and yellow, blue and purple, white and brown.

A phyto… what?

Phytochemicals give fruit and vegetables their distinctive colours, smells and health benefits. Different combinations of nutrients and phytochemicals cause the different colours in fruits and vegetables.

BBQ vegetables

When you think of fruit and vegetables, think colour instead. The more colour you add to your meal, the healthier you’ll be.

Different fruit and vegetables can help protect the body in different ways, so choose a range of colourful fruit and vegetables to add up to your daily serves. Here are some easy ways:
• Put a variety of colourful fresh, dried, frozen and canned fruit and vegetables at the top of your shopping list every week.
• Add a mixture of raw and cooked fruit and vegetables in a variety of colours to your meal, every day.
• Remember that legumes (lentils, kidney beans, chickpeas) also count towards your vegetable serve.
• Think of using all the different parts of the plant – leaves, roots, stems or fruit – for breakfast, lunch and dinner.

Fruity ice treats

Tips for getting the most out of your colourful two and five

• Select colourful fruits and vegetables that are in season for the best tasting, best quality, most nutritious and greatest value for money.
• Fruit and vegetables don't have to be eaten on their own: they also count if they're part of a meal or dish such as a stir-fry, stew, pasta sauce or smoothie.
• Choose fresh fruit instead of fruit juice or dried fruit. Juices have lower fibre content than fresh fruit. Dried fruit, if eaten in large quantities, can contribute to tooth decay because it contains a concentrated form of sugar that sticks to your teeth.

Don’t just pile your plate full of greens; add some reds, yellows and oranges, blues and purples, and some whites and browns. Eat brighter. LiveLighter.

Stuffed potatoes

Eat Brighter LiveLighter is a new message to encourage all Western Australians to eat more fruit and vegetables and to think of colour to get their two serves of fruit and five serves of vegetables. Here you can find out about the benefits of fruit and vegies, nifty ways to get more fruit and vegies into your day, plus some super simple tasty recipes.

To find out more, visit livelighter