Eat by Color

From red to green, eat your way through this rainbow of fruits and vegetables to get the most nutrients and antioxidants.

  • Introduction
    Maureen Callahan, Jeff Kauck

    Produce Powerhouses

    Scientists are finding new ways to fight cancer, improve memory, and keep colds at bay with a colorful mix of good-for-you foods. What are these superfoods? Fruits and vegetables chockfull of antioxidants. Incorporating them into your diet is easy: Mix 'n' match various colors for a plate that is pleasing to the eye and the stomach. We've got suggestions for foods to eat in each color group, plus fantastic kitchen-tested recipes from Cooking Light.
  • Cherry Tomato Spaghetti with Toasted Pine Nuts
    Maureen Callahan, Jeff Kauck


    Red fruits and vegetables such as tomatoes, cherries, strawberries, watermelon, and radicchio contain lycopene and flavonoids like anthocyanins. These key antioxidants help protect against diseases and different types of cancer.

    Recipe: Cherry Tomato Spaghetti with Toasted Pine Nuts

  • Sunshine Smoothie
    Maureen Callahan, Jeff Kauck

    Orange and Yellow

    Apricots, cantaloupe, butternut squash, sweet potatoes, and corn are packed with antioxidants that boost the immune system and help ward off age-related eye disease. They also provide an extra dose of Vitamin C, which is important for overall health.

    Recipe: Sunshine Smoothie

  • Grilled Eggplant Stack
    Maureen Callahan, Jeff Kauck

    Purple and Blue

    Move better and remember more with a diet rich in blueberries, eggplant, raisins, and purple-fleshed potatoes. Antioxidants in blue foods are proving beneficial for motor function and memory.

    Recipe: Grilled Eggplant Stack

  • Lemon-Chive Potato Salad
    Maureen Callahan, Jeff Kauck

    White and Tan

    What do cauliflower, onions, mushrooms, bananas, and garlic all have in common? They pack an antioxidant punch with phytonutrients that help fight cancer and protect the heart.

    Recipe: Lemon-Chive Potato Salad

  • Spinach Salad with Grilled Red Onion Rings and Sesame Vinaigrette
    Maureen Callahan, Jeff Kauck


    Green foods like avocados, asparagus, broccoli, cucumbers, leafy greens, green peppers, and spinach help relieve the effects of serious eye ailments, such as macular degeneration and cataracts. They also help clear the arteries that keep blood flowing to your brain.

    Recipe: Spinach Salad with Grilled Red Onion Rings and Sesame Vinaigrette

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