4 ways to help your family eat more colorful meals

A bowl filled with a colorful salad.

How colorful are your meals? When a variety of colorful fruits and vegetables take center stage on your family’s plates, it’s a double bonus: They get an increase in nutrients and a punch of fresh flavor.

“Colorful fruits and veggies give you a delicious array of flavors and textures, along with the important vitamins, minerals, and phytonutrients you need for optimal health,” said Jessica Gavin, senior research scientist for the Nutrilite™ brand at Amway.

The vibrant colors of most fruits, vegetables, grains, legumes, nuts and teas are packed with a virtual rainbow of antioxidant-rich, health-benefiting phytonutrients, or plant nutrients. So you and your family have plenty of options to choose from when it comes to adding color.

Benefits of phytonutrients

What are the benefits of colorful foods? Each color has offers its own collection of phytonutrients.

Purple and blue fruits and vegetables help support brain health. Orange and yellow are great for supporting eye and vision health. Green produce can support heart and cellular health. Red fruits and vegetables also support heart health along with DNA health and prostrate health. And white fruits and vegetables benefit your bones, circulatory health and arterial function.

Need help adding a little color to your diet? We’ve got some tips!

Farmers markets are your friend

Plan regular trips to the farmers markets to shop for what’s in season. “You’ll find the most phytonutrient-rich, in-season fruits and vegetables there,” Jessica said.

Not only is the flavor better in fresh produce, the nutrient levels are higher, too.

Let kids choose vegetables

Get your kids involved in the effort by letting them choose one new fruit or vegetable for a meal and create a recipe together.

“Kids are more open to trying new things if they’re involved in buying and cooking their food,” Jessica said.

Sneak in the nutrients

Your blender is your friend in this effort. Blend steamed cauliflower or other cooked vegetables to add to soups, mashed potatoes, sauces or other recipes. Do the same with raw vegetables and fruits for smoothies.

Finely chopped greens often can be added to recipes without their detractors noticing. Chalk it up to some additional seasoning. You can find more tips here: Veggie standoff: Ensuring kids get their nutrients.

Set a good example

When kids see their parents or caregivers eating a variety of colorful fruits and veggies every day, they’re more likely to do so, as well.

Consider supplements

It can be challenging to eat at least five servings, or 400 grams, of colorful fruits and vegetables every day, as recommended by the World Health Organization. To fill nutrient gaps, consider a supplement rich with vitamins, minerals and phytonutrients.

Adults can consider Nutrilite™ Double X™ Vitamin/Mineral/Phytonutrient Supplement, which has 22 plant concentrates, along with essential vitamins and minerals. For children, look at the Nutrilite Kids line, including the Nutrilite Kids Multivitamin Gummy which has 12 key vitamins and minerals. Learn more at the links below.

To learn more about Amway, its brands and its products,
click on the website where you live:

United States


Dominican Republic

Some products may not be available in Canada or the Dominican Republic or may be sold under a different name.


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