By Kristina Secinaro
Dietetic Intern

There's an expression "eat a rainbow" that offers more merit than just making a plate look appealing. Adding a variety of colors to the diet ensures that the body is getting all the vitamins and minerals it needs. This is such an important statement that the American Dietetic Association (ADA) made it the theme of this year's National Nutrition Month held in March.

So how do you add color to a diet? The ADA is not encouraging people to eat more Fruit Loops at breakfast or tri-colored pasta at dinner. They are talking about fruits and vegetables. In 2009, the Centers for Disease Control and Prevention surveyed the country to determine fruit and vegetable consumption. The survey found less than 10 percent of the state's population met the recommended intake of fruits and vegetables. Fruits and vegetables provide fiber and vitamins and should be a large part of any diet.

In addition, each color group has its own benefit that adds to its importance in a daily diet. Fruits and vegetables can be classified by their pigments (colors), with each pigment offering unique health benefits.

Lycopene and anthocyanins are what give the red fruits and vegetables their vibrant color. Lycopene, found in tomatoes and watermelons, has been shown to reduce the risk of certain cancers. Anthocyanins, found in red foods like raspberries and strawberries along with blue and purple produce like eggplant, are shown to be powerful antioxidants. These antioxidants help improve circulation throughout the body and protect your cells from damage.

Next is the orange and yellow group, which contains carotenoids. Most of us, at one time or another, have heard someone say, "Eat your carrots, they are good for your eyes." Beta-carotene, present in carrots, sweet potatoes and pumpkins, is converted to vitamin A, which has been shown to promote good vision. Carotenoids can also help reduce the risk of cancer and heart disease. The citrus fruits, also orange, are high in vitamin C, which is effective in promoting a healthy immune system and preventing heart disease. Green fruits and vegetables get their color from the well known pigment, chlorophyll. Some of these foods contain lutein and zeaxanthin, which help reduce the risk of cataracts and macular degeneration.

Finally, there are the white fruits and vegetables, like potatoes and cauliflower. Even though these may not add much vibrance to the rainbow, they are colored by pigments, anthoxanthins, and have beneficial effects. This pigment contains chemicals that have been shown to lower blood pressure and cholesterol and reduce the risk of stomach cancer and heart disease.

You do not need to eat every color every single day, but you should aim to incorporate each color into your diet at least once a week. Salads are a great way to get a variety of colors in one sitting. Stir-fried dishes and fruit cups are also easy ways to incorporate several different vegetables into one dish. You can even buy frozen vegetable and fruit medleys for a quick fix.

For tips, recipes and information about including fruits and vegetables into your diet, visit http://www.fruitsandveggiesmatter.gov.