bac_fruits_and_vegetable

Choose Fruits & Vegetables for a Rainbow of Benefits

October 16, 2024 General /Family

Sure, you know eating fruits and veggies is good for your health.

But did you know you can see the health benefits just by looking at your produce? It’s true! Fruits and vegetables have different amounts of vitamins, minerals, and types of antioxidants depending on their color. And with so many colorful options to try, you can eat a rainbow of different benefits every day!

In addition to their fabulous flavor, here are more ways you’ll benefit from fruits and veggies based on their color:

Red

  • Keeps the heart and lungs healthy.
  • Helps protect against cell damage.
  • Decreases risk of stroke and cancer.
  • Good for memory.
Fruits
  • Blood Oranges
  • Cherries
  • Cranberries
  • Red Grapes
  • Pink/Red Grapefruit
  • Red Apples
  • Red Pears
  • Pomegranates
  • Raspberries
  • Strawberries
  • Watermelon
Vegetables
  • Beets
  • Red Peppers
  • Radishes
  • Radicchio
  • Red Onions
  • Red Potatoes
  • Rhubarb
  • Tomatoes
bac_strawberries
bac_Tomatoes

Orange

  • Decreases inflammation.
  • Helps maintain healthy skin and bones.
  • Helps with tissue repair.
  • Fights cancer and heart disease.
  • Good for vision.
orange
Peach
Fruits
  • Apricot
  • Cantaloupe
  • Clementine
  • Mandarin Orange
  • Mangos
  • Nectarines
  • Orange
  • Papaya
  • Peach
  • Pumpkin
Vegetables
  • Acorn Squash
  • Butternut Squash
  • Carrots
  • Orange Peppers
  • Orange Tomatoes
  • Sweet Potatoes

Yellow

  • Lowers blood pressure.
  • Good for the eyes, heart, and skin.
  • Improves digestion and the immune system.
Fruits
  • Banana
  • Lemon
  • Pineapple
  • Yellow Apples
Vegetables
  • Yellow Bell Pepper
  • Yellow Carrots
  • Yellow Corn
  • Yellow Potatoes
  • Yellow Squash
  • Yellow Tomatoes
  • Yellow Wax Beans
banana
yellow corn

Green

  • Strengthens the immune system.
  • Rich in folate, which helps protect against birth defects during pregnancy.
  • Prevents blood clots.
  • Keeps bones, nails, and teeth strong.
  • Good for digestion.
green beans
Fruits
  • Avocados
  • Green Apples
  • Green Grapes
  • Honeydew
  • Kiwifruit
  • Limes
Vegetables
  • Artichokes
  • Arugula
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Green Beans
  • Green Cabbage
  • Celery
  • Cucumbers
  • Leafy Greens
  • Leeks
  • Lettuce
  • Green Onions
  • Green Peppers
  • Peas
  • Snow Peas
  • Spinach
  • Sugar Snap Peas
  • Watercress
  • Zucchini

Blue & Purple

  • Improves brain function and memory.
  • Lowers blood pressure.
  • Reduces risk of stroke, cancer, and heart disease.
  • May reduce free radical damage to body’s cells.
Fruits
  • Blackberries
  • Blueberries
  • Black Currants
  • Concord Grapes
  • Dried Plums
  • Elderberries
  • Grape Juice (100%)
  • Purple Figs
  • Purple Grapes
  • Plums
  • Raisins
Vegetables
  • Black Olives
  • Eggplant
  • Potatoes (purple fleshed)
  • Purple Asparagus
  • Purple Belgian Endive
  • Purple Cabbage
  • Purple Carrots
  • Purple Peppers
Blackberries
purple carrots

Brown & White

  • Lowers cholesterol and blood pressure.
  • May reduce the risk of cancer.
  • Supports a healthy immune system.
  • Helps the circulatory system move blood and oxygen throughout the body.
Fruits
  • Coconut
  • Pears
  • White Peaches
Vegetables
  • Brown Onion
  • Cauliflower
  • Garlic
  • Ginger
  • Mushrooms
  • Parsnip
  • Portobello
  • Potato
  • Taro
  • White Corn
vegetable white

REFERENCES:

Adapted from:

https://www.maricopa.gov/DocumentCenter/View/94037/Maricopa-WIC-Cookbook—English?bidId=
https://www.heart.org/en/healthy-living/healthy-eating/add-color/eat-more-color

hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position