Frequently Asked Questions

It may be the simplest nutrition program ever — no calorie counting, no fat gram tabulating, no weighing or measuring. Just easy-to-remember daily selections of colorful produce — more than 120 to choose from! A diet rich with vegetables and fruits is exceptionally healthy. Putting produce first can reduce your risk of obesity, heart disease, some cancers, diabetes, and hypertension while increasing energy.

Your goal is to eat at least 5 produce servings each day, with a minimum of 3 vegetables — in red, orange, yellow/white, green, and blue/violet. By spreading daily choices across the rainbow of colors, you’re guaranteed the best produce has to offer — vitamins, minerals, fiber, and phytochemicals — for better health.

Scoring is based on a point system:

• Vegetable serving = 2 points

• Fruit serving = 1 point

• Top Choice* selection = 1 bonus point.

* While all produce is good for you, a Top Choice selection may offer extra health benefits; examples are blueberries, broccoli, pumpkin, spinach, and tomatoes. Each time you record a Top Choice you get the fruit or vegetable points, plus a bonus point.

NOTE: For 1/2 servings, each point value is halved: 1/2 vegetable serving is 1 point, 1/2 fruit serving .5, and Top Choice selections .5.

Everyone. Colorful Choices is all about healthy eating patterns anyone can adopt. It shows you how to improve your overall health through colorful selections of vivid vegetables and fabulous fruit. You’ll be surprised how easy it is to put produce first.

While all produce is good for you, a Top Choice may offer extra health benefits.

To enhance your score with the fewest calories, focus on the underlined items in this Top Choice list:

• Beans (edamame/soy, lentil, garbanzo, black, kidney, pinto, black eyed pea, navy)
• Blueberries
• Broccoli
• Brussels sprouts
• Cauliflower
• Cranberries
• Kale
• Kiwi
• Oranges
• Pomegranate
• Pumpkin
• Raspberries
• Spinach
• Strawberries
• Sweet potato
• Tomato

If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.

Colorful Choices allows you to record up to 9 choices/day, as either full or half servings. More than 5 total servings could be more calories than you need. If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.

The goal of team participation is to reinforce healthy eating with a fun, friendly competition that emphasizes the overall goals of Colorful Choices. Scoring is based on a point system: vegetable servings = 2 points, fruit servings = 1 point, and Top Choice selections = 1 bonus point. For 1/2 servings, each point value is halved.

To learn more about the team competition, read How It Works under the Team tab.

Although you can participate on your own, Colorful Choices is even more fun when you’re on a team. And numerous studies show that you’re more likely to stick with healthy habits when supported by others.

Yes. After you register, click the Team link to get started and invite others to join. The person who starts the team is the team leader. Remember, teams consist of 5-10 members (yourself and 4-9 others) — as soon as a fourth person registers and accepts your invitation, your team is complete.

Mainly to make sure 4 others register and accept your invitation by (Day, Date), to form an official team. All team members are responsible for recording their own produce choices as well as encouraging and supporting each other in Colorful Choices.

Here are some typical serving size examples:

Vegetables

• 1 cup of most fresh or cooked vegetables
  
• 1 cup sliced fresh vegetables
• 1 cup vegetable juice
• 1 cup cooked beans
• 2 cups leafy greens

Fruits

• 1 cup of most fresh fruit
  
• About 8 large strawberries
• 1 cup diced fruit (fresh, or canned without syrup or added sugar, is best)
• 1/2 cup dried fruit
• 1 cup 100% juice
• About 32 seedless grapes
• 1 large orange
• 1 small apple
• 8” banana
• 1 medium pear

If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.

Many people do, but that’s not the main goal. Studies do show that people who get a higher percentage of their overall calories from vegetables and fruit are more likely to maintain a healthy weight. However, If you’re watching calories for weight control, limit beans (like black, navy, pinto, kidney, white, garbanzo, lima, and lentils) and starchy vegetables (like potatoes, sweet potatoes, green peas, and corn) to 1 serving/day and fruit to 2 servings/day.

Low calorie choices include:

Top Choices under 50 calories/cup:

• Broccoli
• Brussels sprouts
• Cauliflower
• Kale
• Pumpkin
• Spinach
• Tomato

More low-calorie produce choices (less than 50 calories/cup):

• Watermelon
• Star fruit
• Asparagus
• Bell peppers
• Broccoli rabe
• Celery
• Cucumber
• Green beans
• Cabbage
• Green onions
• Mushrooms
• Radish
• Summer squash/zucchini
• Endive
• Bok choy
• Eggplant
• Fennel
• Jalapeno peppers
• Kohlrabi
• Okra
• Turnips
• Leafy greens (2 cups raw) (like arugula, collard greens, iceberg lettuce, red or green leaf lettuce, romaine lettuce, Swiss chard)

Remember to limit dressings, spreads, and sauces with added fat and/or salt.

No. The goal of the program is to enhance your daily eating habits to include more vegetables and fruits, using a color theme. And while daily supplements may be a good idea, a balanced diet packed with produce is the best way to be sure you’re getting all the nutrients your body needs for optimum health and energy.

No. While there are advantages to teammates all being in the same location, the more important factor is making sure all teammates are supportive of each other.

It’s not required, but if you record your choices daily, you’ll enjoy the full experience of Colorful Choices as you watch your individual and team progress. If you’re unable to log in every day, use the paper log and update your servings online when you can.

Use the Contact link at the bottom of each page on the website. A Colorful Choices representative will respond within 1 business day.