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Nutrition Education: Color Your Plate Campaign

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Welcome to the Color Your Plate Campaign!

We are excited that you made the effort to check out this NEW campaign! Color Your Plate encourages individuals to consume the appropriate amount of fruits and vegetables daily, based on MyPlate guidelines. We hope that you take advantage of the weekly challenges and show us what you are eating! 

For more information, or to bring the competition to your hall, contact our Nutrition Promotion Coordinator by email: herc-nutritioned@eiu.edu.

FALL 2015

WEEK ONE: Introduction to the Program!  

September 28th -- October 2nd
Week's Theme: Snap a Shot

Color Your Plate is an 8 week campaign providing tips and recipes for increasing fruit and vegetable consumption. Upload pictures of your plate, fruits, or vegetables and tag them with #eiumyplate for a chance to win a prize! Be sure to tag us with the information below:

Facebook: Health Education Resource Center- EIU
Instagram: @eiu_herc
Twitter: @eiu_herc
Include us in your post for a chance to win!

WEEK TWO: Red Fruits

October 5th -- 9th
Week's Theme: Make it 1/2 

Red fruits are a colorful, tasty, gift from nature. They offer many health benefits due to their high levels of the plant pigments lycopene and anthocyanins. Red fruits also contain vitamin C, folate, flavonoids, and much more. Lycopene may help reduce cancer and heart disease risk, while anthocyanins may protect our cells from damage. Finally, flavonoids have antioxidant functions and can reduce inflammation. Overall, red fruits can play a key function in protecting our bodies.

Examples: • Red apples • Pomegranates • Cherries • Radishes • Cranberries • Raspberries • Pink grapefruit • Red grapes • Strawberries • Watermelon

Week's Recipe: Strawberry Fluff Dip

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK THREE: Yellow & Orange Fruit 

October 12th -- 16th
Week's Theme: Go Bananas!

Yellow and orange fruits contain over 170 different phytochemicals and more than 60 flavonoids!  Yellow and orange fruits are also known for encouraging anti-inflammatory responses. Combined with their antioxidant functions, these fruits may prevent cancers and lower heart disease risk. The vitamin C in yellow and orange fruits promotes the immune system, as well as skin/bone health. Lastly, these fruits have been linked to helping individuals regulate their blood sugar. 

Examples: •Yellow apples • Peaches • Apricots • Pears• Cantaloupe • Persimmons • Pineapple • Grapefruit • Lemons • Mangoes • Nectarines • Oranges• Papayas • Tangerines 

Week's Recipe: Banana Bake Oatmeal in a Mug

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK FOUR: Green Fruit

October 19th -- 23rd
Week's Theme: Get in "Lime" with Nutrition

Besides being appetizing and nutritious, green fruits contain lutein. Like beta-carotene, this plant chemical also protects our eyes from damage. These fruits are also a great source of vitamin C, which works as an antioxidant to protect cells and improve skin/bone health. Green fruits are also a great source of minerals such as calcium, potassium, phosphorus, magnesium and much more. 

Examples: •Green apples • Honeydew melon • Kiwi • Avocados • Limes • Green grapes

Week's Recipe: Green Apple Guacamole

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK FIVE: Red Vegetables 

October 26th -- 30th
Week's Theme: Healthy from my Head Tomatoes

Red vegetables contain all four major carotenoids:  alpha- and beta- carotene, lutein, and lycopene.  They are also high levels of antioxidants, vitamins, minerals, and are a great source of healthy fats.  Red vegetables are a great source of vitamin C, needed for proper absorption of iron.  They are also a great source of vitamin B6 and magnesium, shown to be linked to decrease in anxiety and prevention of  hypertension and bloating.  Red vegetables help support healthy night vision and eyesight due to their vitamin A.  So when it comes to veggies, seeing red is a good thing!

Examples: •Beets • Radishes • Red bell peppers • Red chili peppers • Red potatoes • Red onion• Tomato • Rhubarb

Week's Recipe: Mozzarella Tomato Salad

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK SIX: Yellow & Orange Vegetables

November 2nd -- 6th
Week's Theme: Veg Out

Yellow and orange vegetables provide small amounts of almost every essential vitamin and mineral.  The highest concentration of vitamins in yellow and orange veggies will come from vitamin C and vitamin B6.  These vitamins aid in supporting your immune system, play a role in the growth and repair of body proteins, and are involved in energy metabolism.  Other important nutrients found in these veggies include bet-carotene, folate, potassium, and phosphorus.  Beta-carotene is converted to vitamin A in our bodies. Vitamin A promotes skin and eye health. Potassium plays a large role in building muscle, metabolizing carbohydrates, and maintaining proper muscular function in the body.  Phosphorus assists in the health of teeth and bones.

Examples: •Squash • Carrots • Yellow peppers • Yellow tomatoes • Pumpkin • Rutabagas • Corn • Sweet potatoes • Yellow potatoes

Week's Recipe: Spaghetti Squash with Tomato Basil Sauce

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK SEVEN: Green Vegetables

November 9th -- 13th
Week's Theme: Get Leafy With It

Green vegetables are great sources of fiber, folate, vitamin A, C, E, and K as well as chromium.  Green veggies are also rich in glutathione, an antioxidant.  Green veggies have folate and vitamin B12 that work together to help the brain fight cognitive decline. In general, green vegetables are an excellent source of many nutrients.  Vitamin A is essential for healthy eyes and skin, vitamin C keeps the immune system strong, and vitamin K is known for its role in blood clotting.  

Examples: •Artichokes •  Arugula  • Asparagus  • Broccoli  •  Brussel sprouts • Cabbage • Green beans •Celery •Cucumbers •Lettuce  • Green onion  • Okra  • Peas  • Green peppers  • Snow peas  • Spinach • Zucchini

Week's Recipe: Asparagus Spears

Upload pictures of your plate, fruits, or vegetables with the #eiumyplate for a chance to win a prize!

WEEK EIGHT: Color Your Plate Overview

November 16th -- 20th
Week's Theme: Make it 1/2

The last week of Color Your Plate is an overview of tips for increasing fruit and vegetable consumption. Upload pictures of your plate, fruits, and vegetables with the #eiumyplate for a chance to win a prize! Be sure to tag us with the below information:

Facebook: Health Education Resource Center- EIU
Twitter: @eiu_herc
Instagram: @eiu_herc
Tag us for a chance to win!

 

According to the CDC, everybody needs a different amount of fruits and veggies daily. Fruits and vegetables contain essential vitamins, minerals, and fiber that may protect against chronic disease.

Visit fruitsandveggiesmatter.gov to learn more about the importance of fruits and vegetables.

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