Get Healthy Carson City: Eat a rainbow

Gardens are blooming, fruit is flourishing and September is “Fruit and Veggies — More Matters Month.” There is not a better time to talk about fruit and vegetables.
The Dietary Guidelines for Americans recommend we make half our plates fruits and vegetables. However, according to Produce for Better Health Foundations’ State of the Plate: America’s Fruit and Vegetable Consumption Trends research, America’s fruit and vegetable intake continues to decline.
There is no right or wrong way to consume fruits and vegetables. Fruits and vegetables are available in fresh, frozen, canned, dried, and 100% juice. Restaurants and food manufacturers are offering more plant-centric choices than ever before, giving shoppers the options they need.
Which fruits and veggies you eat is as important as how often you eat them. That’s because different colors have different health benefits:
Red: tomatoes, strawberries, and red beans are packed with vitamin C, vitamin A, potassium, and antioxidants.
Yellow/orange: carrots, peaches, squash, and pineapple are also filled with Vitamin C, Vitamin A, and potassium. They can also boost the immune system and enhance vision. Ever have a leg cramp? Eat a banana!
White: mushrooms, bananas, onions, and other white fruit and vegetables are good for the heart and help to control cholesterol levels.
Green: Lots of heart-protective potassium and vitamin K, which aids the blood clotting process. Green fruits and veggies also help to maintain vision health and strong bones and teeth. Dark green leafy vegetables have the highest concentration of antioxidants and fiber.
Blue/purple: cranberries, purple grapes, raisins, and eggplant boost urinary tract health and memory function and promote healthy aging.
Carson City Health and Human Services is encouraging our community to leverage September as an opportunity to create new fruit and vegetable habits. Whether it is trying a new fruit or veggie you’ve never had before or adding one more to a meal you already know and love, now is the time to up our produce game and get inspired! How colorful is your plate?
CHHS Women’s, Infants, and Children program is challenging our community to take this opportunity to change your food behavior and start increasing your fruits and veggies because More Matters! Everyone is welcome, you do not have be receiving WIC to participate!
Take the Plant Points Challenge! Step one; complete the 10-question survey at or use the QR code below. Follow us on Facebook at, or on Twitter @CCHealthEd. We will provide weekly tips every Wednesday on increasing fruit and veggies intake! Share your recipes and stories on your efforts to healthier colors on your plate!
For resources and information about our Department programs and services, check out our website at, “Like” us on Facebook at, follow us on Twitter @CCHealthEd, call us at 775-887-2190, or visit us at 900 East Long St. in Carson City.
Mary Jane Ostrander is Human Services Division manager for Carson City Health and Human Services.


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