Phytochemicals & My Plate

Eat your fruits and vegetables

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What is a Phytochemical? A Phytochemical is any biologically active compound found in plants.
Phyto comes from the Greek word Phyton which means plant.

Where Can I find Phytochemicals?

You can find Phytochemicals in various foods that you eat such as beans, fruits, vegetables, grains and a variety of other plants.

Health Benefits

Phytochemicals can help treat a range of conditions including everything from cancer and heart disease to diabetes and high blood pressure, slow the aging process and strengthen the mental capacity and the immune system.

Types of Phytochemicals

1. Lycopene

Lycopene comes from the red color group, it helps reduce the risk of cancer and heart disease. Some foods that contain Lycopene would be tomatoes, grapefruit and watermelon.

2. Lutein

Lutein comes from the dark green and yellow/orange color groups. It helps protect against age-related blindness. some foods that contain Lutein would be kale, spinach, broccoli, oranges, and peaches.

3. Anthocyanins

Anthocyanins come from the red and blue/purple color groups, it is an antioxidant and helps protect against cancer and heart disease. Some foods that contain Anthocyanins would be grapes, cherries, blackberries, and blueberries.


MyPlate is designed to help you get all the nutrients that you need and it can help you see what foods you don't eat enough of. Once you identify your age, sex, and amount of physical activity you get MyPlate can tell you how much of each of the 5 food groups you will need a day to meet the required nutrients and calories a day.

Fruit Recipe: Fresh Fruit Salad with Creamy Custard

6 kiwis, peeled and chopped
2 ripe mangoes, peeled, cored, and sliced
1 melon, peeled, cored, and chopped
1 quart strawberries, hulled and quartered
1 quart blackberries
1/2 quart blueberries


1 1/2 cups whole milk
2/3 cup sugar
6 large egg yolks
2 tablespoons unsalted butter, softened
1/2 teaspoon vanilla extract

Vegetable Recipe: Green Beans and Potatoes in Chunky Tomato Sauce

1 1/2 tablespoons olive oil

1 garlic clove, minced

1 1/2 cups diced red potato

1/2 cup chopped celery

1/2 teaspoon salt

1 1/4 pounds green beans, trimmed

1/4 cup water

1/3 cup chopped fresh cilantro

3/4 pound plum tomatoes, peeled and coarsely chopped

Three Food Groups: Baked Brunch Omlet

half loaf white bread

1 1/2 pounds cheddar cheese

1 cup cubed cooked ham

8 eggs

2 cups milk

1 pinch salt

1/4 cup shopped green onion

Preheat oven to 350 degrees F. Lightly grease a 9x13 inch baking pan. Place half of the bread cubes on the bottom.