Fruits and vegetables have a lot going for them - versatility, nutrients, great taste and good looks. Health professionals recommend eating plenty of fruits and vegetables each day as a part of a balanced diet.  

However, not all are created equal.   Choosing a variety from the colourful spectrum available can help you get essential vitamins, minerals and dietary fibre, as well as other substances important for good health.  The fresher the better!

Bright citrus fruits such as oranges, grapefruit, mandarines, lemons and limes are rich in vitamin C, folate and fibre.

Deep yellow or orange vegies and fruits such as cantaloupe, mango, sweet potatoes, pumpkin, carrots,  apricots and peaches are good sources of provitamin A (beta-carotene).  This is a substance the body can use to convert to vitamin A.

Dark green vegetables such as spinach and broccoli offer provitamin A and vitamin C, as well as varying amounts of folate, magnesium, calcium and iron.

Black, blue and red fruits and vegetables such as red peppers, beetroots, blackberries, blueberries, raspberries and strawberries offer vitamin C and dietary fibre.

Here are some quick tips to help you fit in bright colours more often: 

• Include citrus fruits in salads. 
• Add shredded carrots to sandwiches, soups or casseroles. 
• Toss baby spinach leaves into your pasta sauce or use as a filling with meat in tortillas. 
• Chop sweet potatoes into small cubes and add to curry. 
• Make smoothies for snacks with frozen berries.
• Choose red pepper strips or beetroot salad from salad bars.

 Reference:  Food Facts