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Nutrition Education: Fruits and Vegetables Campaign


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Welcome to the Color Your Plate!

We are excited that you made the effort to check out this NEW campaign. Based off the MyPlate guidelines, Color Your Plate encourages individuals to consume the appropriate amount of fruits and vegetables daily! 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 Coordinator, herc-nutritioned@eiu.edu.

WEEK ONE: Introduction to the Program!  Check it out!

Week 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, and vegetables with the #eiumyplate for a chance to win County Market Giftcards! Be sure to tag us with the below information:

Facebook: Health Education Resource Center- EIU

Instagram: @eiu_herc

Twitter: @eiu_herc

Tag us for a chance to win!

WEEK TWO: Red Fruits

Week Theme: Make it 1/2 

Red fruits are colorful, tasty, and a gift from nature. They offer many health benefits due to their high levels of lycopene, fiber, vitamin A and vitamin C. Red fruits help boost immunity, promote eye health, and may prevent against certain cancers.  They are packed with antioxidants and phytochemicals to help fight free radicals and promote cell growth.  They can help lower blood pressure, protect against heart disease, and lower cholesterol levels in the body.  

Week Recipe: Strawberry Fluff Dip

WEEK THREE: Yellow & Orange Fruit 

Week Theme: Go Bananas 

Yellow and orange fruits contain over 170 different phytochemicals and more than 60 flavonoids!  They are known for their strong anti-inflammatory properties and strong antioxidant effects.  Specifically, yellow and orange fruit can help improve heart health, reduce blood pressure, and assist in weight maintenance.  

Week Recipe: Banana Bake Oatmeal in a Mug

WEEK FOUR: Green Fruit

Week Theme: Get Fruity

Green fruit is appetizing and nutritious.  It is a great source of vitamin C which works as an antioxidant to protect cells from free radicals, lowering the risk of chronic diseases such as heart disease or diabetes. Fruity greens are also a great source of minerals such as calcium which promotes healthy bones, potassium which supports brain power, phosphorus which helps the body store energy, and magnesium to help relax the nervous system and elevate moods.  

Week Recipe: Green Apple Guacamole

WEEK FIVE: Red Vegetables

Week Theme: Veg Out

Red vegetables are loaded with health properties.  They contain all four major carotenoids, alpha- and beta- carotene, lutein, and lycopene.  They are also high levels of antioxidants, vitamins, minerals, potassium 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 decrease anxiety and prevent hypertension and bloating.  Red vegetables help support healthy night vision and eyesight due to their high levels of vitamin A.  So when it comes to veggies, seeing red is a good thing!

Week Recipe: Mozzarella Tomato Salad

WEEK SIX: Yellow & Orange Vegetables

Week Theme: Veg Out

Yellow and orange vegetables can be a great low carb, low fat meal used for weight management.  They 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 and red blood cell production.  Other important vitamins found in these veggies include vitamin A, folate, potassium, and phosphorus.  Vitamin A promotes health skin and eyes while potassium plays a large role in building muscle, metabolizing carbohydrates, and maintaining proper muscular function in the body.  Phosphorus assists in the formation of teeth and bones while playing an overall role in keeping the body strong. 

Week Recipe: Spaghetti Squash with Tomato Basil Sauce

WEEK SEVEN: Green Vegetables

Week 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, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals.  Pairing a side dish of green veggies with fish, poultry, meat, or dairy rich in vitamin B12 may enhance its anti-aging properties.  Green veggies have folate and vitamin B12 and when they work together it helps 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.  Green veggies are a great choice when your tummy is rumbling!

Week Recipe: Asparagus Spears

WEEK EIGHT: Color Your Plate Overview

Week Theme: Make it 1/2

Overall, Color Your Plate is an 8 week campaign providing tips and recipes for increasing fruit and vegetable consumption. Upload pictures of your plate, fruits, and vegetables with the #eiumyplate for a chance to win County Market Giftcards! Be sure to tag us

Facebook: Health Education Resource Center- EIU

Twitter: @eiu_herc

Instagram: @eiu_herc

Tag us for a chance to win!


According to the CDC, everybody is different and 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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