You may have heard of “eat the rainbow” as a slogan for your favorite rainbow colored candy (hello Skittles) but did you know that eating the rainbow is actually good for you (and no, we aren’t talking about the candy). When you think about it, eating fruits and vegetables by color are all different colors – purple, red, orange, green, even blue! Each color group contains different antioxidants and natural chemicals called phytochemicals – basically, a fancy term for the natural color and vitamins that contributes to the healthfulness of the fruit or veggie you’re eating.
Let’s take a look at why phytochemicals are good for you, and why you should incorporate them into your eating plan through the Eat the Rainbow Challenge.
GREEN
Green fruits and veggies contain chlorophyll (AKA the special cells that make plants green) which has been linked to potential anti-aging effects when applied to the skin, and anti-cancer properties. These veggies also contain Vitamin K and several of the B vitamins — important for blood clotting and making energy from the foods you eat.
- Green Fruits and Veggies:
- Zucchini
- Green grapes
- Kiwi
- Green Melon
- Green Beans
- Artichoke
- Lettuce
- Avocado
- Cucumber
- Green Bell Pepper
- Asparagus
- Broccoli
ORANGE
Orange fruits and vegetables contain a pigment called carotenoid, which makes the fruit or veggie appear orange. Carotenoids help make vitamin A in your body — a vitamin that plays important roles in your eyesight and skin elasticity.
- Orange Fruit and Veggies:
- Cantaloupe
- Mango
- Grapefruit
- Peaches
- Carrots
- Oranges
- Orange Bell Pepper
RED/PURPLE/BLUE
Red, purple and blue fruits and vegetables contain anthocyanins and lycopene. Lycopene is most often found in tomatoes, and it has been linked with the prevention of prostate cancer. Anthocyanins help prevent cancer and inflammation.
- Red/Purple/Blue Fruits and Veggies:
- Eggplant
- Radish
- Red Onion
- Blueberries
- Red Grapes
- Strawberries
- Red Bell Pepper
- Purple Cabbage
- Red Chilis
- Watermelon
- Tomato
WHITE/YELLOW
You wouldn’t think that white or yellow would be considered a color in our “rainbow”, but you’d be mistaken! Yellow and white fruits and vegetables contain anthoxanthins, a natural antioxidant that can help prevent stroke, heart disease, and can help prevent inflammation.
- White/Yellow Fruits and Veggies:
- White Onion
- Banana
- Pineapple
- Yellow Bell Pepper
- Cauliflower
- Bean Sprouts
- Potatoes
- Coconut
Now that we’ve identified the importance of eating the rainbow, let’s establish some tips to help you, well, eat the rainbow!
Keep Your Plate Colorful: Ever have a meal that lacks in color? Meals that lack in color generally have less nutrients, and less phytochemicals like the ones mentioned above. So no matter what you’re eating, make sure to make it colorful! Do this by adding fruits and vegetables to your meals and snacks. Challenge yourself to incorporate every color of the rainbow into your weekly meals — or if you want an even harder challenge, try eating every color of the rainbow in the same day!
Mix it up:
No matter what colors of the rainbow you choose, make sure to mix it up! Try experimenting with different combinations of fruits and veggies or use different preparation methods – such as roasting one day, steaming or grilling the next!
Sip Smoothies:
Smoothies are an excellent way to add an extra serving or two of fruits and vegetables in your day. Smoothies are sweet and easy to drink, even kids love them! They’re also great for sneaking in those green veggies that kids may not naturally gravitate towards. Add spinach or kale to your smoothies for more nutrients, and limit adding extra sweetener like fruit juice.
Veggie Dippers:
Homemade or store bought veggie dip can be an easy way to help jazz up your daily veggies. Make a rainbow veggie dipper plate with sliced red bell pepper, sliced cucumber, baby carrots, and baby tomatoes. Add 2 tbsp of hummus or lite ranch to your plate to add additional taste and texture to your veggies.
Fruit for Dessert:
What’s better than adding a little fruit to your dessert? Try adding sliced peaches or berries to your ice cream, or better yet – pair sliced fruit with a small dollop of whip cream or splash of cream. Peaches and cream for dessert — sign me up!!
There are plenty of additional ways to incorporate fruits and vegetables into your daily eating plan — like making fruit pops with diced fruit and fruit juice, or adding extra veggies to pasta or meat dishes. If any of these tips seem overwhelming, start small, and work towards larger goals.
What steps with you take eating more fruits and vegetables by color?
Stacy
