Phytonutrient Cheat Sheet
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1Phytonutrient
Cheat Sheet
How many servings of each color are you getting today?
Only 20% of us get enough of the health-promoting, disease-fighting phytonutrients in colorful fruits and vegetables.
For your best health, eat two 1/2 cup servings of each color, every day.
GREEN
RED
WHITE
YELLOW
PURPLE
AIM FOR
Green or black tea,
Tomato, watermelon,
Garlic
, onions,
Cantaloupe, carrots,
Grapes, blueberries,
†
1/2
1/2
spinach, kale, salad
grapefruit,
apples, black tea,
sweet potatoes,
cranberries,
greens, broccoli,
pomegranates,
green tea, coconut*,
squash, citrus fruits,
strawberries,
collards, green
raspberries, walnuts*,
parsnips, rutabaga,
pumpkin, corn,
blackberries, purple
peas, chard, parsley,
persimmons, red
etc.
peaches, turmeric
,
sweet potatoes,
†
TWO 1/2 CUP
watercress, green
cabbage, chili
ginger
, mango, corn,
cocoa
, peanuts*,
†
†
SERVINGS
beans, Brussels
powder
, cherries,
pineapple, etc.
wine, beets, eggplant,
†
EACH OF:
sprouts, arugula,
papaya, cranberries,
prunes*, purple
sugar snap peas,
etc.
potatoes, etc.
Chinese cabbage,
legumes, etc.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
* 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
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