Yellow food like Star fruit, Crookneck squash and pineapple, as seen in this photo illustration, are high in beta-carotene, which helps to reduce the risk of cancer and heart disease.

COLUMBIA, S.C. — Launch into spring with splashes of yellow on your plate.

This brilliant color not only cheers the soul, but also adds carotenoids to your diet. These protective components improve eye health and protect against cardiovascular disease and some cancers.

You also will get plenty of vitamin C from yellow foods, particularly those in the citrus family.

Only 1½ cups of pineapple or star fruit or 2½ cups of crookneck yellow squash are all that's needed for women 31 to 50 to meet their daily requirements of fruits and vegetables, according to the More Matters campaign, an initiative of the nonprofit Produce for Better Health organization.

Men in the same age range need 2 cups of fruit and 3 cups of veggies to ward off poor health.

And it's so easy to add these delicious and colorful foods to our plates.

Grill pineapple after brushing wedges of the bright yellow flesh with a glaze of honey, lemon or lime juice and black pepper. The heat of the grill brings out the flavors of fruit in ways other cooking methods don't.

For squash, try stuffing halves with corn, onion, red and green pepper. Sprinkle with cheddar cheese and bake. This is a delicious way to serve squash, which sometimes turns off children because of its, well, squashy texture.

For a creative flair, turn to the star fruit to entice the children in your house to indulge in fruit. Youngsters each need at least 1 cup of fruit a day, increasing to 1½ to 2 cups for boys and girls ages 9 to 18.

Eat as is or slice the light yellow Asian fruit, also known as carambola, and add it to a fruit salad.

The star fruit is a true convenience food. It requires no peeling or seeding before eating — unlike the trickier, prickly pineapple.

Toddlers will be impressed with the star-shaped slices, and they likely will enjoy the unusual fruit's flavor, too.

The sweet variety of star fruit tastes like a combination of an apple, grape and a plum. A more tart variety also is available, but for children, stick with the milder, sweeter fruit.

For the adults in your life, try adding carambola slices to a salad with grilled tuna.

Just look for firm, light yellow pieces of the five-pointed fruit with lightly browned ribs, the edges that create the points.

There is one caveat: Patients with chronic renal failure should not eat this fruit, which has a poisoning effect on their weakened system.

SOURCES: pbhfoundation.org, fruitsandveggiesmorematters.org, "Nutrition for Life" by Lisa Hark and Darwin Deen (DK Press, 2005, $30)

1 large ripe pineapple, cored and peeled3 tablespoons honey1 tablespoon freshly squeezed lemon or lime juice½ teaspoon freshly ground black pepperCut pineapple into quarters from top to bottom. Cut each quarter slice into four pieces (two pieces lengthwise and two crosswise). You should now have 12 wedges of pineapple (about 3-inch by 1-inch each).In a small bowl, combine honey, lemon or lime juice, and black pepper. Brush the glaze onto each slice of pineapple, coating completely.Preheat barbecue grill. Either oil or spray the grill rack with non-stick cooking spray. Place pineapple wedges on grill and cook about 4 minutes on each side (turning so that grill marks are on all sides) until the pineapple becomes fragrant and starts to dry out on the surface.Note: Don't overcook, or the pineapple will turn mushy.Remove from the grill and brush with glaze one more time before serving.Makes 6 servings.From www.whatscooking america.netNutritional information: Calories, 70.7; protein, .5 grams; carbohydrates, 18.9 grams; total fat, .1 grams; cholesterol, 0 milligrams; saturated fat, 0 grams; dietary fiber, 1.2 grams; sodium, 1.3 milligrams; sugar, 15.9 grams; vitamin A, 1.6 retinol equivalents; vitamin C, 29.7 milligrams; calcium, 11.7 milligrams; iron, .3 milligrams; alcohol, 0 grams.Note:Information is meant only as a guide; the ESHA Research program does not compensate for crop-growing conditions, and some methods of cooking affect nutrient content.

3 medium yellow crookneck squash, about 6 inches long2 tablespoons butter2 tablespoons chopped onion2 tablespoons cut-up red pepper2 tablespoons cut-up green pepper1 (17 ounce) can whole kernel corn, drained1 teaspoon seasoned salt1 teaspoon seasoned pepper¾ cup finely shredded sharp cheddar cheeseCook squash in small amount of boiling water, about 15 minutes or until just tender.Drain, cut in half and scoop out seed.Melt butter in skillet, add onion and cook a few minutes. Add remaining ingredients and stuff squash with mixture.Arrange in shallow baking dish and bake at 375 degrees.Makes 6 servings.www.cooks.comNutritional Information:Calories, 195.8; protein, 6.8 grams; carbohydrates, 18.1 grams; total fat, 12.2 grams; cholesterol, 32.6 milligrams; saturated fat, 7.3 grams; dietary fiber, 2.8 grams; sodium, 316.6 milligrams; sugar, 3.2 grams; vitamin A, 115.2 retinol equivalents; vitamin C, 14.3 milligrams; calcium, 137.8 milligrams; iron, 1.1 milligrams; alcohol, 0 grams.Note: Information is meant only as a guide; the ESHA Research program does not compensate for crop-growing conditions, and some methods of cooking affect nutrient content.

1.5 pounds fresh tuna, 1-inch thick, cut into 4 piecesMustard dressing (recipe follows)2 star fruit, cut crosswise into ½ -inch thick slices8 cups torn mixed lettuce1 cucumber, peeled, halved lengthwise and thinly sliced3 green onions, slicedFor the mustard dressing:½ cup mayonnaise1 tablespoon lime or lemon juice1.5 teaspoons Dijon mustard1.5 teaspoons chopped fresh dill¼ teaspoon paprikaTo make the dressing, combine the mayonnaise, lime juice, mustard, dill and paprika in a small bowl and mix well. Chill until ready to use. Makes about ½ cup.Arrange tuna on lightly oiled grilling tray or broiler pan.Brush dressing over the fish. Grill or broil, uncovered, for 5 minutes.Turn fish and arrange star fruit alongside it on the grilling tray.Brush fish and star fruit lightly with the dressing.Return to the grill. Cook for 3 to 6 minutes longer, or until the fish flakes easily with a fork.Combine lettuce and cucumber in a large salad bowl.Add the remaining dressing and toss to coat well. Divide salad evenly among four dinner plates. Place 1 piece of tuna on the center of each salad. Arrange the star fruit slices around each salad plate. Sprinkle with green onions.Makes 4 servings.From www.nikibone.com/recipe/fruit/starfruit.htmlNutritional information: Calories, 321.3; protein, 28.9 grams; carbohydrates, 17 grams; total fat, 15.8 grams; cholesterol, 50.7 milligrams; saturated fat, 3 grams; dietary fiber, 3.1 grams; sodium, 327.9 milligrams; sugar, 7.8 grams; vitamin A, 854.6 retinol equivalents; vitamin C, 18.3 milligrams; calcium, 60 milligrams; iron, 2.2 milligrams; alcohol, 0 grams.Note: Information is meant only as a guide; the ESHA Research program does not compensate for crop-growing conditions, and some methods of cooking affect nutrient content.