Put your health first and try to include a variety of fruits and vegetables from each colour category every day. If you are trying reduce your carbohydrate intake, opt for fruits and vegetables that are higher in fibre, and lower in sugar and starch content – but be careful not to neglect any colour category. Need help? Consult your local Medisys dietitian for general support, food selection guidance, or meal planning advice - or check out our nutrition and recipe blog.
Worried about your health? Use the button below to speak with a registered dietitian or other healthcare professional.
Tip for individuals on carbohydrate-restrictive diets like Atkins or the Ketogenic Diet: The risk of micronutrient deficiency is an important consideration for those on a highly-restrictive diet, especially diets that severely restrict carbohydrate intake. Consuming only high-fat, high-protein, low-carbohydrate foods (if not selected carefully, with the support of a Registered Dietitian), may lead to inadequate consumption of vitamins, minerals, antioxidants, and dietary fibre.
80% OF CANADIANS AREN’T GETTING ENOUGH of the health-promoting, disease-fighting phytonutrients in colorful fruits and vegetables. For optimal health, aim for two servings (1 cup) of fruits or vegetables from EACH
colour group (eg. green, red, white, yellow, purple) daily, for a total of 10 servings every day. One serving is about ½ cup of chopped fruit or vegetables, or one whole small fruit such as an apple or a peach. Because fruits are higher in naturallyoccurring sugars, focus more on vegetables than fruits eg. 6-7 servings of vegetables and up to 3-4 servings of fruit.
Phytonutrient Cheat Sheet
TWO 1/2 CUP SERVINGS PER DAY FROM EACH COLOUR GROUP:
* For these foods, a single serving is 1/8 of a cup
† For these foods, a single serving is 1 tsp
For more information, and to check out the infographic that accompanies this cheat sheet, visit www.precisionnutrition.com/color-chart.
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