Fruits & Veggies: Powerhouse Fruits and Vegetables
Some fruits and vegetables are more nutritious than others and are sometimes called "powerhouse fruits and vegetables," that is why it is important to add a variety of different colored fruits and vegetables to your diet!
A good way to recognize powerhouse fruits and vegetables is by color- the brighter and richer the color, the more nutrient packed.
Powerhouse fruits and vegetables have vitamins, minerals, and fiber that can help protect against heart disease, stroke, cancer, and vision problems. Here are some tips to help you fit "powerhouse fruits and vegetables" into your diet:
Eat a spinach salad with citrus fruits (such as oranges) for lunch, or as part of dinner
Stir-fry red peppers and broccoli for dinner and serve with whole-grain rice
Snack on carrot sticks between meals
Eat a peach or some berries after meals instead of a sweet dessert
Powerhouse vegetables fall into one of four groups:
Bright citrus fruits
Oranges
Grapefruit
Tangerines
Lemons
Limes
Deep yellow or orange
Cantaloupe
Sweet potatoes
Squash
Carrots
Peaches
Dark green
Spinach
Kale
Broccoli
Black, blue, and red
Red peppers
Beets
Blackberries
Blueberries
Raspberries
Strawberries
This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the
Maryland Department of Human Resources and the University of Maryland. The University of Maryland Extension
will not discriminate against any person because of race, age, sex, color, sexual orientation,
physical or mental disability,
religion, ancestry or national origin, marital status, genetic information,
political affiliation,
and gender identity or expression.
The Supplemental Nutrition Assistance Program
provides nutrition
assistance to people
with low income. It can help you buy nutritious foods for a better diet. To find out more,
contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.
