Eat Red and Green this Holiday Season

A simple tip for healthy holiday eating.

By Katina Sayers

The color of fruits and vegetables matter, so this holiday season forgo fruits and vegetables that are white or beige, and get into a festive mood by eating red and green fruits and vegetables.

Even though nutritional labels do not reflect the value of these colors, you can be guaranteed that you are getting a higher dose of vitamins, minerals, phytonutrients, and antioxidants. Eating 1-2 servings of fruit per day and 3-5 servings of vegetables per day has many health benefits: helps maintain good health, provides a high amount of fiber, lots of vitamins and minerals, protects against the effects of aging, supports the immune system, and reduces the risk of some cancers and heart disease. Most Americans do not eat enough fruits and vegetables, so rather than focusing on calories, why not focus on colors to ensure you are adequately fueling your body? 

Create a festive and healthy buffet while having some fun with red and green fruits and vegetables this holiday season. Use the list below to create a healthy and festive appetizer, meal, or salad!  

RED | GREEN

Tomatoes | Leafy greens

Spaghetti sauce | Asparagus

Tomato juice | Green peppers

Tomato soup | Broccoli

Red peppers | Green beans

Red onions | Peas

Beets | Cabbage

Red cabbage | Green onions

Kidney beans | Brussels sprouts

Apples | Okra

Pink grapefruit | Zucchini

Red grapes | Chinese cabbage

Strawberries | Basil (or just about any herb)

Cherries | Green apples

Watermelon | Green grapes

Raspberries | Honeydew melon

Cranberries | Kiwi fruit

Pomegranates | Limes

How many combinations can you make to get the proper servings of fruits and vegetables?

Katina Sayers is the owner/operator of Katina’s Nutritional Coaching Corner. She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction. She completed an advanced certificate of study in Integrative Nutrition and Health Coaching from the renowned Institute for Integrative Nutrition (IIN) in New York City. For the last four years, she has worked one-on-one with clients, presented a multitude of nutrition topics for large and small audiences, contracted with businesses to implement worksite wellness initiatives, and currently manages day-to-day food service operations at a local non-profit agency, as well as directs activities related to nutrition and health. Katina can be reached at ksayerswalker@gmail.com.