Eat a Rainbow

For foods that provide a powerhouse of nutrition, fruits and veggies are the way to go. But not all fruits and vegetables are created equal. Different colored produce provide different nutrients to aid in our overall health. To get the most out of your meals and to keep your body healthy, eat a rainbow of foods!

Each color group provides an array of vitamins and minerals to aid in our overall health.

  • Red foods have the antioxidant lycopene which aids in heart health and cancer protection. Try: apples, beets, tomatoes, grapefruit, strawberries, pomegranates or watermelon
  • Orange/Yellow foods have carotenoids which is great for healthy eyes and reduces risk of disease. Citrus fruits contain Vitamin C for a healthy immune system. Try: Oranges, pineapple, apricots, mango, sweet potato, carrots, cantaloupe, pumpkin or peaches
  • Green foods are full of nutrients that aid in cancer protection, support the body’s development and help ward off disease. Try: broccoli, spinach, kale, arugula, brussels sprouts, kiwi, limes, green pepper, zucchini, and lettuce.
  • Blue/purple foods get their color from powerful antioxidants known as anthocyanins. This antioxidant protects your body from damage caused by toxins in the environment, which reduces risk of heart disease, cancer, and stroke. Try: Blueberries, eggplant, plums, raisins, grapes, prunes or blackberries.
  • White foods are colored by anthoxanthins, which may contain a powerful chemical known as allicin (Allison!) that can aid in cholesterol reduction, blood pressure reduction and reduced risk of  cancer and heart disease. Some white foods such as bananas and potatoes are also high in potassium. Try: Bananas, cauliflower, garlic, mushrooms, onion, potatoes or turnip.

So how can you get a rainbow of colors into your diet? It’s easy! Try:

  • Adding fresh or frozen fruits to your yogurt or cereal
  • Making a fruit smoothie
  • Having fruit for snacks
  • Adding fruits and vegetables to salads
  • Vegetable stir fry
  • Veggies and dip
  • Piling up sandwiches with vegetables
  • Adding vegetables to soup and stew
  • Adding vegetables to pizza, tacos and quesadillas
  • Swapping butter and oil with applesauce and pumpkin when baking

My favorite ways to eat a rainbow of foods are all of the above, but I especially love my veggies in salad and sandwich form

And my fruits in everything! Especially in overnight oats, smoothies, as a yogurt topper or as a refreshing snack

Easy, tasty and oh-so-good for your body. Try eating a rainbow each day for your best health. Have it Your Weigh

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2 thoughts on “Eat a Rainbow

  1. yes yes yes!!! I tell all my patients this and they think I’m bonkers… Even when I plan DeAngelo’s meals I try and include as many colors as possible 🙂 I’m a little guilty of over-doing it on the orange foods though… I don’t want his eyes to be bad like mine!

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