Fruits and vegetables come in terrific colors and flavors, but their best value lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals, and other natural substances that may help protect you from chronic diseases.

To get a healthy variety, think COLOR. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, such as fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, blueberries, yellow corn, purple plums, red watermelon, and white onions. For more variety, try new fruits and vegetables regularly.

Usually the darker the color, the higher the nutrient content. Dark leafy greens such as spinach, kale, and mustard greens contain more nutrients than the paler vegetables such as iceberg lettuce. Deep orange or red fruits, such as mangoes, melon, and oranges are rich in vitamins C and A.

Buy fruits and vegetables in season from your local farm stand for the best value and flavor. The produce section of your grocery store is also a good place to find a variety of colorful fresh fruits and vegetables. Other good choices are canned or frozen varieties that are processed without added sugar, fats, or sauces.

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