Four colors to add to your plate

June 22, 2017



It’s the time of the year to incorporate more seasonal fruits and vegetables into your diet.  A colorful plate full of healthy food can excite cooks and consumers alike. Vibrant colors on your plate translate into delicious flavors and important nutrients that help you stay healthy.

Make a goal to include at least four different colors to add to your plate for your next meal.

Use this handful of bright ideas to get started:


  • Add mixed berries to yogurt and oatmeal, or toss with lemon juice to create a beautiful fruit salad, rich in antioxidants.
  • Try mixing raw tomatoes with basil and mozzarella for a refreshing appetizer, or dice to create a fresh salsa. Prefer cooked tomatoes? Stir fry fresh tomatoes in olive oil, or add them to an omelet.


  • Darker leafy green vegetables, like spinach, kale and Swiss chard, contain more nutrients and can be mixed into your favorite soup recipe.
  • Broccoli serves as a great addition to Asian cuisine. Add to a stir fry, or simply toss in low-sodium soy sauce as a side dish.


  • Use sweet potatoes or yams as a substitute in your favorite white potato recipe. Try mashed, twice-baked or diced in a hearty soup.
  • Grate a few carrots and toss with whole-wheat pasta for added color and texture.
  • Pick up cantaloupes when they are in season. Cut into chunks and freeze to use for the remainder of the year in your smoothies.


  • Try “Meatless Mondays”, and swap your go-to meat for baked eggplant.
  • Mix figs into your hot breakfast cereal or eat alone to cure your sweet tooth.


About the author

Erin Emery is editor of UCHealth Today, a hub for medical news, inspiring patient stories and tips for healthy living. Erin spent years as a reporter for The Denver Post, Colorado Springs Gazette and Colorado Springs Sun. She was part of a team of Denver Post reporters who won the 2000 Pulitzer Prize for breaking news reporting.

Erin joined UCHealth in 2008, and she is awed by the strength of patients and their stories.