Medical College of Wisconsin
Medical College of Wisconsin Medical College of Wisconsin

Visitors, including guests, contractors and vendors, to any MCW campus are asked to refrain from coming to campus. Badge-access is required to enter any campus building, and cloth face coverings must be worn in all common areas. All MCW-sponsored site visits or gatherings are cancelled.Coronavirus (COVID-19)

GettyImages-932533514-hero

Otolaryngology and Communication Sciences

Discover Health Living Activities and Tips

Eat the Rainbow

Fresh, filling, and healthy, fruits and vegetables are an important part of an overall healthy eating plan. They are high in vitamins, minerals and fiber and low in fat and calories.

Learn some simple tips to increase your vegetable consumption:

join the challenge

pride-fruit___171432064971
all
Keep it colorful

Challenge yourself to try fruits and vegetables of different colors. Make it a red/green/orange day or see if you can consume a rainbow of fruits and vegetables during the week.

Add it on

Add fruit and vegetables to foods you love. Try adding frozen peas to mac’n’cheese, veggies on top of pizza and slices of fruit on top of breakfast cereals or yogurt.

Mix them up
Add fruits and vegetables to food that’s cooked or baked, or mix vegetables in with pasta sauces, lasagnas, casseroles, soups, and omelets. Mixing fresh or frozen berries into pancakes, waffles, or muffins is another great way to make fruits and veggies a part of every meal.
Enjoy vegetable dippers
Chop raw vegetables into bite-sized pieces. Try bell peppers, carrots, cucumbers, broccoli, cauliflower, and celery, and dip your favorites into healthy dressings. Dip tip: Read the food label of sauces and dressings to make sure they are not overloaded with saturated fat and salt.
Roast away

Try roasting vegetables like cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes, or eggplant. Long exposure to high heat will cause these foods to caramelize, which enhances their natural sweetness and reduces bitterness.

Sip Smoothies

Smoothies are a great way to increase the amount of fruit and vegetables you eat and they’re easy to make.

Find examples of healthy foods by color

yellow and orange vegetables

Yellows and Oranges

acorn or butternut squash, apricots, cantaloupe, carrot, corn, grapefruit, lemons, mangoes, nectarines, oranges, orange juice, orange peppers, papaya, peaches, pineapple, pumpkin, summer squash, sweet potatoes, tangerines, yams, yellow apples, yellow peppers, yellow squash

learn more
white vegetables

Whites

bananas, cauliflower, garlic, Jerusalem artichoke, mushrooms, onion, potatoes, parsnips, shallots

learn more
green vegetables

Greens

artichokes, asparagus, avocados, bok choy, broccoli, Brussels sprouts, celery, collard greens, cucumber, green beans, green cabbage, green grapes, green onions, green peppers, kale, kiwi, leeks, limes, mustard greens, okra, pears, peas, romaine lettuce, snow peas, spinach, sugar snap peas, watercress, zucchini

learn more
blue and purple vegetables

Blues and Purples

blackberries, blueberries, currants, dates, eggplant, purple grapes, purple grape juice, plums, prunes, purple figs, raisins

learn more
red_vegetable

Reds and Pinks

beets, cherries, cranberries, pink grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red peppers, red potatoes, rhubarb, strawberries, tomatoes, tomato sauce, tomato juice, watermelon

learn more
Milwaukee Map

Join the OTO walking challenge

From Milwaukee to Memphis (622 miles), 
and on to Miami (1,474 miles) –
Let’s see how far we can go!

Submit your walking total by email