Fall is here again! What food pictures does that bring to mind? I think of beautiful and brightly colored autumn fruits and vegetables. Take time to go to a local farmer’s market to see and buy the delicious produce being harvested at this time of the year.

It’s a good time to check if your diet has at least 2 cups of vegetables and 1.5 cups of fruit each day. Look to see if the produce in your shopping cart represents the 5 colors of health: blue/purple, green, white, red and yellow/orange. Include one fruit or vegetable from each of the color groups each day and you will have met the recommendation of the Produce for Better Health Foundation, a non-profit consumer education foundation that focuses on creating a healthier America through increased consumption of a variety of fruits and vegetables.

All fruits and vegetables are low in fat, sodium and cholesterol and high in fiber But they provide many additional benefits. I’ve selected a sampling of 5 fruits and vegetables to represent the 5 healthful produce colors.

Cauliflower—a cruciferous vegetable and a member of the white category

Cauliflower along with cabbage, broccoli, Brussels sprouts, rutabaga, turnips, kohlrabi, bok choy, watercress, kale, collards and mustard greens are cruciferous vegetables. They are so named because of their cross shaped flowers. All of the vegetables in this family contain natural substances (sulforaphane, isothiocyanate and indoles) that reduce the risk of some cancers. They are a great source of vitamin C as well as potassium and fiber.

Purple Grapes—carrying the blue/purple flag!

This fruit has received lots of press because it contains flavonoids. The specific flavonoids in purple grapes appear to make blood less likely to clot. Grape skins also contain resveratrol, which may be helpful against certain cancers and heart disease.

Spinach—proudly wearing green

Popeye’s favorite vegetable truly is a powerhouse of nutrients. It’s a great source of beta-carotene, vitamins C and E, folate, iron, magnesium and potassium. It’s recently been learned that spinach provides lutein and zeaxanthin, which are involved in the health of your eyes.

Apples—many of the 7,000 varieties are in the red group!

Bet you’re familiar with the saying, “An apple a day keeps the doctor away”. We’re discovering that the originator of that phrase might have been on to something. We now know that apples supply soluble fiber, the kind that lowers cholesterol and insoluble fiber, the kind that provides bulk in the intestine. Studies are showing that apples and apple products, because of their fiber and phytonutrient content, may help prevent heart disease, stroke, prostate cancer, type 2 diabetes and asthma.

Squash—acorn, Hubbard, butternut, spaghetti represent the yellow/orange group

All winter squash are great sources of beta-carotene that the body converts to vitamin A. Like apples they are a good source of fiber. They are an excellent source of potassium. At 50 calories per 1/2 cup, squash is nutrition power packed.

Here is a recipe from the University of Maine Extension combining the flavors of apples and squash:

Enjoy these great fall foods. They will add variety, lots of the traditional vitamins and minerals and several of the newly discovered phytochemicals to your daily diet. Check out the website http://www.5aday.com for recipes and more information on the health benefits of fruits and vegetables.