Eating Smart

You can eat more muscle building, bone strengthening, cancer fighting, organ functioning, vision clearing, cholesterol lowering, great tasting healthy foods.

It’s easy to balance your diet when you know what to look for. You don’t have to read the fine print on packages. Just shop by color in the produce aisle. It’s that simple!

Create a rainbow of foods!

For a truly healthy diet, be sure to mix up the colors of fruits and vegetables with your meals. Shoot for two servings of green and one serving from each of the other color categories along with your lean meats and whole grains every day. You may have even more choices in your local area.

Green Veggies:

Fight cancer and birth defects, improves vision     

  • Lettuce
  • Herbs
  • Asparagus
  • Cukes and Zukes
  • Green beans
  • Broccoli
  • Cabbage
  • Avocados

Red and Purple:

Fight cancer. Purple also fights heart disease and helps memory function

  • Red bell pepper
  • Grapes
  • Pomegranate
  • Plums
  • Eggplant
  • Tomato
  • Beets
Yellow and Orange:
Fight cancer, improves immune system, promotes healthy eyes
  • Peppers
  • Mango
  • Apricots
  • Citrus (Oranges, Lemons, Lines)
  • Pineapple
  • Carrots
  • Peaches
  • Sweet potatoes
  • Butternut squash
  • Yellow apples

White and Brown:

Lower cholesterol and blood pressure, reduces risk for stomach cancer and heart disease

  • Mushrooms
  • Dates
  • Ginger
  • Potatoes
  • Cauliflower
  • Garlic
  • Onions
  • Parsnips
  • Turnips


Search Recipes
Check out these delicious recipes made with healthy ingredients found in your local Costco store.