Editor’s Note: Following is the fourth in a 12-part series of columns from Eastern Maine Medical Center in Bangor. Move & Improve is an outreach program of EMMC’s Community Wellness Service, promoting healthy lifestyles for Maine people.

In addition to Moving and Improving, maintaining good health includes choosing a variety of nutrient-dense fruits and vegetables daily.

You should eat five to nine servings of fruit and vegetables a day. Yet, according to the Maine Department of Human Services, 74 percent of Maine adults eat fewer than five servings a day.

When you sit down for your evening meal, take a moment to see how brightly colored it is. Does your plate have reds, deep yellows, oranges, dark greens, blues, or purples? Nutritionists now think that the color of food signifies its health-giving properties. Select a variety of highly colored fruits and vegetables for each meal.

Researchers at Tufts University have discovered that the pigments that color foods also give them nutritional potency. These powerful pigments, or phytochemicals, may inhibit disease. Researchers found that anthocyanin, the pigment that colors blueberries, is a powerful antioxidant. In fact, when compared to 40 other fruits and vegetables, the antioxidant content of blueberries was highest. Eating blueberries lowers the risk of cancer.

Studies also show that eating blueberries seems to produce better coordination and memory in aging rats. Scientists are studying the link between eating blueberries and better memory in aging people.

One pigment in tomatoes is the antioxidant lycopene. Eating more lycopene has been linked to lower rates of many forms of cancer, as well as heart disease. Lycopene is also found in red pepper, and red and pink grapefruit.

Dark green and deep yellow vegetables and fruits are colored by carotenoids, such as lutein, zeaxanthin, and beta-carotene. Lutein may reduce the risk of macular degeneration – an eye disease that can lead to blindness in elderly people – and stroke risk. Broccoli, spinach, kale and brussels sprouts are rich in lutein.

Carrots, winter squash and sweet potatoes supply plenty of beta-carotene. Studies have shown that men with low blood levels of beta-carotene have the greatest risk of developing prostate cancer.

Adding more brightly colored fruits and vegetables to your diet is easy. Put frozen blueberries or fresh strawberries on your oatmeal or yogurt in the morning. Give your lunchtime sandwich a powerful nutritional boost by adding sliced tomato, dark green lettuce or broiled eggplant. Choose locally grown fruit for dessert.

Fruit is nature’s fast food. Keep plenty on hand for snacks. Blueberries are versatile and have powerful nutritional paybacks. Remember to add them to baked goods, salads and desserts.

After-school snack time can include crunchy carrots, green pepper or broccoli pieces with low-fat ranch dip.

Prepare more brightly colored vegetables for every meal. Use dark greens, such as spinach, romaine or kale for salads. Microwave rounds of acorn squash or cubes of butternut squash. Grate carrots and add them to spaghetti sauce, chili, soups, rice and muffins, for health and natural sweetness. Top soups with fresh or frozen spinach. Kidney beans, broccoli, and green, red, or yellow peppers can liven up a dull salad.

Be the best you can be, eat well, be active and enjoy moving to improve.

Nellie Hedstrom, is a nutrition specialist at the University of Maine Cooperative Extension and a member of the Move & Improve Coalition. For more information on nutrition, contact your local University of Maine Cooperative Extension office at 1-877-444-8623 or Elanna Farnham, Move & Improve coordinator, at 973-7245.