There are so many ways to flavor your day with nutrient-rich foods! Eating the rainbow refers to eating a variety of colorful fruits and vegetables every day! All fruits and veggies have lots of anti-inflammatory properties and antioxidants, but certain colors help benefit your health in different ways. By adding colorful produce to your diet, you’re not only supporting your health, but providing your body with the many of the essential vitamins and minerals it needs! AND it doesn’t have to be complicated!
Fruits and vegetables can be categorized into one of the following five color groups. To eat the rainbow, fuel your meals and snacks with different colors each day.
- White: May lower risk of certain cancers and heart disease.
- Examples: Onions, bananas, cauliflower, garlic, ginger, mushrooms
- Need a quick side dish? Try sautéed mushrooms and onions with minced garlic!
- Blue + Purple: Supports brain function and may lower the risk of certain cancers, heart disease and neurological disorders.
- Examples: Eggplant, blueberries, blackberries, prunes, plums, pomegranates
- For a nutritious and delicious midday snack, try Greek yogurt topped with blueberries and blackberries!
- Red: May increase oxygen flow throughout the body and lower risk of high blood pressure, certain cancers and heart disease.
- Examples: Tomatoes and tomato products, watermelon, pink grapefruit, guava, cranberries, beets
- Top your next salad with cranberries or beets for added nutrition and more color!
- Green: Supports eye health and may help maintain strong bones and teeth. Cruciferous veggies such as broccoli and cabbage may also lower risk of certain cancers and heart disease.
- Examples: Broccoli, cabbage, bok choy, Brussels sprouts
- Roasted Brussels sprouts can be a great addition to any meal! Make roasted brussel sprouts by adding a sprinkle of salt and drizzle with olive oil. And definitely try them in an air fryer!
- Yellow + Orange: May help lower the risk of certain cancers and heart disease, supports eye health and the immune system.
- Examples: Carrots, cantaloupe, peaches, pineapple, pumpkin, yellow squash, oranges
- Blend together 1 cup of milk with a handful of spinach, pineapple and one orange for a refreshing drink!
