Take a bite out of nutrition by trying new foods!

MasterChef PantryHere is my challenge for this weekend:

  • When you go to the grocery store really look at the fresh produce section. Take in all the colors! It is amazing the bright vibrant colors our food grows in. Each color has a significance in our diet.
  • Find a new fruit or vegetable that you have never tried before. You could always pick a color and then find a new food in that color.
  • Buy one and then take it home and try it. If you like it, look for a recipe that you can use the fruit or veggie in.


Wet BlueberriesPigments called anthocyanins give red and purple fruits and vegetables their color and serve as powerful antioxidants in the body.

  • The different red, purple, and blue foods are high in essential nutrients, too. Strawberries, beets, and kidney beans are good sources of folic acid. The beans are also packed with fiber, protein, and iron.
  • Cranberries, strawberries, raspberries, red or pink grapefruit, blueberries, and red bell peppers all are loaded with vitamin C.
  • Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health.
  • Cherries, prunes, and eggplant have plenty of fiber, which helps you stay full.
  • And cranberries, which contain a compound that prevents bacteria from sticking to the bladder walls, protect against urinary tract infections.


carrotsNutrients found in orange and yellow fruits and veggies include vitamin C, potassium, folic acid, and bromelaine. Oranges might be the most common fruit we eat for vitamin C, but it’s also present in orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes, and papaya. For folic acid, eat carrots, cantaloupe, summer squash, and corn. And make sure you eat plenty of pumpkin, sweet potatoes, and butternut squash—they’re all high in blood pressure–lowering potassium.


peasCruciferous vegetables, like broccoli and brussels sprouts, are also high in vitamin A. Other green foods, like kiwis, green bell peppers, broccoli, and cabbage, are great sources of vitamin C. In fact, most green foods have some mix of vitamins and nutrients.


jicamaPotatoes, bananas, and fennel are all high in potassium. And fennel is also packed with vitamin C and fiber. Studies suggest mushrooms, which are a good source of riboflavin (vitamin B2) and niacin, may help you feel full and satisfied.