Blue Cross Blue Shield of Mississippi

Heart Health

Color Your Plate Healthy!

A colorful plate of fresh fruits and vegetables isn’t just delicious and pretty to look at – those colors have a purpose! The rainbow of colors in your local produce department or farmer’s market can tell you a lot about what nutrients each one contains. Read more to find out what those colors mean for your health!

  • Green

    Contains antioxidants and may promote healthy vision and reduce some cancer risks

    Avocado Apples Grapes Honeydew Kiwi Limes

  • Orange & Deep Yellow

    Promote healthy vision, immunity help prevent some cancers

    Apricot Cantaloupe Carrots Grapefruit Mango Papaya Peach Pineapple Summer Squash Sweet Potatoes Yellow Corn Yellow Pepper

  • Purple & Blue

    Antioxidant and anti-aging benefits, help with memory, urinary tract health and reduce some cancer risks

    Blackberries Blueberries Cabbage Eggplant Figs Grapes Juneberries Pineapple Prunes Raisins Raspberries Sweet Potato

  • Red

    Help maintain a healthy heart, vision, immunity and reduce some cancer risk

    Beets Cherries Cranberries Grapes Pink Grapefruit Pomegranate Red Onions Red Peppers Red Potatoes Rhubarb Tomatoes Watermelons

  • White, Tan & Brown

    May promote heart health and reduce the risk of some cancers

    Bananas Brown Pear Cauliflower Dates Mushrooms Onions Parsnips Shallots Turnips White Corn White Peaches White Potato

Meal Prep

Meal Planning Made Easy

Meal planning has many advantages including reducing monthly food waste, decreasing stress and saving you money! People are often intimidated by the idea of meal planning, but if you find the right plan for you and your family, it is actually quite simple! Remember, crockpot meals and make ahead freezer meals can save time as well during a busy week. Just set aside a little time on the weekends to prep.

Here are important steps to help you meal plan!

Meal Planning Step-by-Step

  1. Print off a calendar each month with the days of the week listed on it.

  2. Mark busy nights where you know leftovers or a quick meal will be a must.

  3. On a different sheet of paper, write down meals (20-25) that you and your family enjoy.

  4. Plug those meals into your monthly calendar depending on how often you want to cook each week.

  5. Write down the ingredients you will need to cook each meal. Make sure to check your pantry and fridge, and cross off any ingredients you already have on hand.

  6. Use this list to grocery shop!

Congrats! You just meal planned!

Nutrition Resources

Nutrition Resources

Everyone knows about the importance of practicing good nutrition, but often we're bombarded with an overload of information in the digital world. So, how do you sort through the noise? We're here to help! There are many organizations that offer credible, practical and reputable resources on nutrition. From meal prep to healthy recipes to grocery shopping to the most up-to-date research in the nutrition world, these resources will help guide you and get you started in the right direction.

Tips for Eating Out and Eating Healthy

Restaurants are a big business with about 24 percent of all meals eaten away from home. Rather than avoiding restaurants and eating out altogether, it's more realistic to focus on moderation and how to make your experience as healthy as possible. Here are some tips to make those meals count without going way over your nutrition budget!

Know before you go

Look at menus online, many of which now have nutrition information. Eat lighter meals beforehand, exercise and drink plenty of water to keep yourself fuller longer.

Don't go hungry

Drink water and choose broth-based soups for starters.

Watch Words

Choose baked, grilled or steamed. Avoid breaded, battered, fried, creamy and smothered.

Ask for help

Don't be afraid to ask for your food to be made with less or lighter ingredients, sauces on the side or any other substitutions to make it healhier.