November 13, 2014 | 2 minute read

Americans need to add some pizzazz to our plates, specifically more colorful vegetables – red, green and orange according to a new report by the USDA. These veggies are important for overall health and in your cancer-fighting diet. Their low calories help with weight control and potent phytochemicals like carotenoids, vitamin C and flavonoids help keep cells healthy.

The report says we’re now eating about 1/4 cup daily per 1000 calories of these vegetables, far below the recommendation. The US Dietary Guidelines say you should eat at least double that. If you’re a woman you need at least 3/4 to 1 cup daily, men need at least 1 – 1 1/2 cups every day.

*For a 2,000 calorie diet
Source: USDA, Economic Research Service, Food Consumption and Nutrient Intakes Data Product

Fortunately, this plate redesign doesn’t take a lot of time or money. Here are 5 ways to get your 1 cup of colored veggies:

1. Take a carrot for lunch; For dinner, add 1 cup spinach to a salad
2. Microwave one sweet potato for lunch or dinner
3. Stir-fry 1 small red pepper and 1/2 cup chopped broccoli
4. Mix together one chopped tomato and one chopped green pepper (mild, medium or hot) for a salsa dip or topping
5. Make our Beet, Carrot and Apple Salad for dinner

You can find more AICR recipes with colorful veggies here.