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Nutritionists and mothers across the land would probably agree that the most difficult food group to get us to eat is vegetables. The U.S. government recommends that we eat five or more fruits and veggies a day (check out www.5aday.org).

For many people, fruits are much easier to get down because they are sweet, but veggies have always been a tough sell. It's too bad because both fruits and vegetables are nutrition powerhouses and seem to be very important in preventing certain diseases, including hypertension, coronary heart disease and cancer. All fruits and vegetables contain vitamins, minerals and cancerfighting phytochemicals. Veggies tend to be higher in B vitamins, calcium and iron than fruit.

Both have fiber; fruits are higher in soluble fiber, which helps to lower cholesterol, and veggies contain more insoluble fiber, which helps waste get through the colon more quickly and efficiently. Both fruits and vegetables are low in calories, too.

It is important to vary the color of the fruits and vegetables you eat. Different colors contain different nutrients and offer various health benefits.

Nutritionists use the rainbow as a metaphor for eating a variety of fruits and veggies. The following guide will help you to build your own rainbow.

RED fruits and vegetables are rich in lycopene, an antioxidant that can reduce the risk of many types of cancer including prostate cancer. Examples included tomatoes, pink grapefruit, guava, raspberries, pomegranate and watermelon.

ORANGE fruits and veggies are high in betacarotene, which protects eyes and skin and can reduce the risk of certain cancers. Squash such as acorn and butternut, apricots, cantaloupe, carrots, mangos, pumpkins and sweet potatoes are examples of orange foods.

ORANGE/YELLOW fruits and veggies have beta cryptoxanthin, another antioxidant that protects cells from the harmful effects of pollutants like cigarette smoke. These include nectarines, oranges, orange juice, papaya, peaches, tangerines and yellow grapefruit.

YELLOW/GREEN fruits and vegetables are rich in lutein and xeazanthin, types of carotenoids that protect eye health and reduce the risk of cataracts and macular degeneration. Some of these are corn, cucumbers (with skin), green beans, lettuce, yellow peppers and zucchini.

GREEN fruits and veggies have sulforaphane, isothiocyanates and indoles, all of which boost the body's ability to fight cancer. Broccoli, Brussels sprouts, green cabbage, collard greens, kale, spinach and Swiss chard are examples.

WHITE fruits and veggies have chemicals that may help protect against heart disease, cholesterol and stomach cancer. Some, like bananas and potatoes, are good sources of potassium. Other types are onions, garlic, ginger, jicama, mushrooms and cauliflower.

PURPLE/BLUE fruits and veggies contain a powerful antioxidant called anthocyanins that can reduce your risk of heart disease and stroke. Blackberries, blueberries, purple grapes, figs, raisins and eggplant are examples of purple/ blue foods.

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