Foods that have more color often contain more nutrients and antioxidants, which have many health benefits. The more color you have on your plate the more variety you are getting into your diet. The American Dietetic Association wants us to "Eat Right by Color" this year for National Nutrition Month. Here are some tips:Red foods like apples and berries can provide pectin, a form of fiber, and phenols. Both are great for your heart. Tomatoes have lycopene, which has been shown to help with certain cancers and heart disease. Canned tomatoes actually can have more lycopene than their fresh counterparts.

Orange carrots and sweet potatoes have beta carotene, which helps eyesight. You can also get more orange color from salmon, which is a great source of omega 3 fatty acids that help the heart and mind. Try having fish like salmon twice a week.

Dark green leafy vegetables like spinach are chock full of nutrients and antioxidants. Sneak spinach into turkey wraps instead of iceberg lettuce or mix spinach into pastas and casseroles to provide more nutrition. Have a salad every night with dinner.

Blueberries, grapes, and purple cabbage all provide phenols that can provide anti-aging benefits. Try topping your next salad with beets and feta cheese. Add blueberries to your yogurt or cereal in the morning.

Tan whole grains like brown rice, quinoa and whole-wheat pastas provide plant stanols, fiber and magnesium that are good for your heart and provide satiety. Use them more often than white grains to add color and nutrition.

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