Eat More Fruits and Veggies Day returns this May 21, bringing fresh attention to the produce aisle. The nationwide campaign encourages shoppers to choose vibrant fruits and vegetables over packaged foods. It’s a timely reminder that small shifts in what goes into the cart can lead to more nourishing, feel-good habits over time.
The message is simple but impactful — eating more produce doesn’t require a total diet overhaul, just a few colorful additions. As more people seek out meals that support both health and sustainability, this annual event offers a fresh way to start.
Why color matters in nutrition
Bright produce does more than catch the eye. Red, orange, yellow, green, purple and even white produce offer different nutritional benefits, which is why variety is key. Insights from Rush University Medical Center assist in understanding how each color supports the body, and how to break them down one by one.
Red
Red produce like tomatoes, strawberries, red peppers and red beans contains antioxidants like lycopene and anthocyanins. These nutrients are known for fighting inflammation, lowering blood pressure and supporting heart health. They also pack a punch of vitamin C and potassium, which support immune function and muscle health.
Orange and yellow
These sunny shades usually signal foods high in beta-carotene, a form of vitamin A that supports vision, skin repair and immune strength. Carrots, peaches, mangoes, yellow squash and pineapples all fall into this category. Vitamin C is another standout nutrient in these fruits and vegetables, helping to build collagen and protect cells from damage.
Green
Leafy greens and green vegetables are nutritional powerhouses. Spinach, kale, broccoli, Brussels sprouts and avocado are packed with vitamin K, folate, potassium and fiber. They support healthy blood pressure, bone strength and digestive health. Dark leafy greens, in particular, offer a rich source of antioxidants like lutein, which helps protect the eyes.
Blue and purple
This color group includes blueberries, blackberries, grapes, plums, eggplant and purple cabbage. Their deep pigments come from anthocyanins — powerful antioxidants that support brain health and may help reduce age-related memory decline.
White
White fruits and vegetables might not be as vibrant, but they come with strong health benefits. Garlic, onions, cauliflower, bananas and mushrooms offer compounds like allicin that may help lower cholesterol and support immune function. Many also contain potassium and fiber, which contribute to heart health and steady digestion.
How grocery stores are joining the movement
On social media and in-store promotions, grocery retailers highlight produce with shelf signs, recipe cards and rainbow-themed displays. From how fresh produce is displayed to the tools that help people shop smarter, here are a few other ways retailers are guiding shoppers toward a more colorful cart — both in stores and online.
Color-coded merchandising
Grouping produce by color isn’t just visually appealing; it makes nutritional planning more intuitive. Shoppers can build a diverse basket simply by picking from each section of the color spectrum. This strategy helps reinforce the idea that eating healthy can be both simple and vibrant.
Guided shopping tools
Recipe cards, signage and bundle deals are helping to take the guesswork out of healthy shopping. These tools offer suggestions and pairings that align with the rainbow theme, making it easier for shoppers to try something new.
Influence from the produce aisle to social media
The trend goes beyond the grocery store floor. Many stores use their social media platforms to promote Eat More Fruits and Veggies Day with recipes, challenges and user-generated content. The goal is to keep shoppers engaged and inspired long after they leave the store.
A plant-forward message that sticks
Fruits and vegetables are key components of a balanced diet. In The Whole U, University of Washington Medicine dietitian Anna Fogel points out that they are among the best natural sources of fiber and micronutrients, supporting everything from digestion to long-term disease prevention. “Eating a variety of fruits and vegetables is a great way to maintain gut health and energy in the short term and to protect us against nutrition-related chronic illness as we get older,” she explains.
Studies from the Harvard T.H. Chan School of Public Health have also supported this claim, linking high produce consumption to a lower risk of chronic disease. A diet rich in fruits and vegetables can do more than support overall health — it may help lower the risk of heart disease, stroke and some cancers.
These foods also aid digestion and help steady blood sugar levels, which can curb cravings. Non-starchy options like apples, pears and leafy greens are especially helpful for weight management, thanks to their fiber content and low glycemic impact. Because they help keep blood sugar steady, they make it easier to feel full and satisfied between meals.
Simple ways to celebrate
Sometimes the smallest changes are the ones that stick; that’s why this day isn’t about perfection, but progress. These ideas offer simple, flexible ways to bring more produce into daily life, no matter your routine.
Make one colorful swap
Making just one colorful swap can be an easy on-ramp to eating better. Adding spinach to a sandwich or tossing a handful of berries on top of oatmeal doesn’t take much time, but it does make a difference. Even something as simple as slicing cucumbers instead of opening a bag of chips can shift your habits in a more nourishing direction.
Start with breakfast
Breakfast is often the most reliable meal of the day, so it’s the perfect time to load up on produce. A smoothie with spinach, banana and berries or an omelet packed with peppers and mushrooms sets the tone early. These options are quick, customizable and full of nutrients that can build a morning routine that’s easy to stick with over time.
Get kids involved
For families, involving kids makes produce more playful and less of a chore. Choosing a color of the day or letting kids help pick and prep vegetables encourages curiosity around healthy eating. Turning mealtime into a rainbow challenge or having a tasting contest can make fruits and vegetables feel like the main event. The more fun it is, the more likely those habits are to last.
A colorful shift worth keeping
Eat More Fruits and Veggies Day might only span a single day, but it signals a broader movement toward mindful eating. With health concerns and dietary choices in sharper focus, the push to bring more produce into daily meals is gaining momentum. For many shoppers, a brighter grocery cart marks the first step toward longer-lasting change. And while the holiday ends, the habits it inspires are just getting started.
Zuzana Paar is the creator of Sustainable Life Ideas, a lifestyle blog dedicated to simple, intentional, and eco-friendly living. With a global perspective shaped by years abroad, she shares everyday tips, thoughtful routines, and creative ways to live more sustainably—without the overwhelm.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Food Drink Life, are for informational purposes only and do not constitute medical advice. The Content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.