A display of fresh vegetables and fruit always dazzles the eye with its beauty; but many people don’t realize the color of produce is due to naturally occurring powerful and protective phytochemicals (plant chemicals). Standard nutrition labels list only a fraction of the number of nutrients present in a food. While fresh vegetables and fruit do not come with labels, frozen ones do. Labels focus on calories, fat content, cholesterol, sugar and sodium and may mention only four additional nutrients. Such labeling actually gives consumers the misleading impression this is all the particular food has to offer.

The raw truth is, all fresh vegetables and fruit are dense with numerous vitamins, minerals, antioxidants and other nutrients vital to good health and disease prevention. Each color group presents its own health benefits, which are in addition to those unique to individual vegetables or fruits. Produce color groups are: red, orange and yellow, blue and purple, green, white and pale-colored ones.

Nature’s pharmacy plays an important role in boosting immunity, controlling blood pressure and cholesterol levels; it helps prevent heart disease, certain kinds of cancer, digestive disorders and inflammation. It also affects bone, vision health and more.

Many of the beneficial compounds in produce are easily destroyed by heat or when unrefrigerated. Canned or pre-cooked frozen produce is morgue-ready and offer little to no nutritional value; their label often lists the nutrition profile in their natural state – before they were mercilessly butchered by excessive cooking and other abuse.

To get the most health benefits from vegetables and fruit, it is important to consume the widest variety of naturally colored vegetables and fruit possible. Notice the word NATURALLY colored: I did not say drenched-in-a-dye jelly beans or cotton candy (heaven help us!). Vegetables and fruit should be eaten as fresh as possible, raw, where appropriate, or briefly cooked. Although fruits are nutrition-rich, they are also high in fructose (fruit sugar) and should therefore be eaten in moderation - a daily equivalent of two medium apples.

Nutritionists recommend daily consumption of five to nine servings of a variety of fresh and/or briefly cooked vegetables and fruit, and it is easier to do than you think. Always keep your fridge stocked with an assortment of produce. Eat a colorful raw vegetable salad every day, altering its makeup on different days for maximum benefit. A piece of fruit, or cut up veggies consumed with reduced fat cottage cheese, for example, makes a great snack. A healthy breakfast may include an apple, or a small cup of blueberries or strawberries. Scrumptious cooked veggie sides or colorful stews are another way to increase vegetable intake. Enjoy a rainbow on your plate at every meal.

EGGPLANT AND TOMATO (4 servings)

1 medium eggplant, stem trimmed

1 large tomato, chopped

3 tablespoons olive oil

4 cloves garlic, finely chopped

1-3/4 teaspoons ground cumin

2 teaspoons dried oregano

Pepper to taste

3 tablespoons chopped parsley leaves

3 tablespoons lemon juice

Rinse and dry eggplant and cut into ½-inch slices. Cube the slices making crisscross cuts through three stacked slices at a time. Steam eggplant 10 minutes or until tender but not mushy. Drain.

Meanwhile, heat the oil in large skillet over medium heat. Cook garlic (uncovered) for 30 seconds, stirring constantly. Mix in tomato, cumin, oregano and pepper. Reduce heat, cover and cook 10 minutes stirring once. Toss eggplant, parsley and lemon juice with tomato mixture and cook two more minutes. Serve as side, or mix with cooked whole grain (rice, or farro, etc.)

SPINACH AND CARROT SALAD (4 servings)

7 cups torn baby spinach

2 medium carrots, grated

¾ cup dried cranberries

DRESSING:

4 tablespoons extra virgin olive oil

2 tablespoons wine vinegar

1 teaspoon honey

1 teaspoon Dijon-style mustard

Salt and pepper to taste

In a large bowl, whisk together the dressing. Mix in all other ingredients.

TROPICAL FRUIT SALAD (4 servings)

2 cups fresh pineapple, cut into bite-size pieces

2 large Gala apples, unpeeled, cored, cut into bite-size chunks

2 stalks celery, thinly sliced

2 oranges, peeled, sectioned

1 cup coarsely chopped walnuts

2 teaspoons honey

1 cup non-fat, plain yogurt

In a large bowl, thoroughly combine yogurt and honey. Cut each orange section in two (remove seeds). Add orange pieces to yogurt mixture. Mix in celery, nuts and remaining fruit.

Judy E. Buss is a Syndicated Eating-for-Health columnist and blogger, Speaker and Nutritional Cooking Instructor.