Eat the Rainbow

Eat the Rainbow

What does it mean to eat the rainbow? It means adding a variety of colorful foods into your diet to ensure you’re getting enough fiber, vitamins, minerals, and antioxidants. Also, it makes eating more fun! Because, who doesn’t love bright colors on their plate?

If you only eat what you like, you might miss out on important nutrients from foods you don’t try. Here is breakdown of each color and why these foods are important for your health.


Red fruits and vegetables are nature’s powerhouse on nutrition and benefits. Containing phytochemicals, foods that are red in color have cancer fighting benefits, and can reduce the risk of diabetes and heart disease.

Foods to consider: tomatoes, red peppers, red onions, radishes, red beans, beets, strawberries, raspberries, cranberries, watermelon, rhubarb, red apples, cherries, and pomegranates.


Orange and yellow fruits and vegetables are packed full of nutrients. They are rich in Vitamin C and carotenoids, including beta-carotene, which promotes healthy vision and cell growth. Citrus fruits contain hesperidin which increases blood flow and could help prevent strokes.

Foods to consider: pumpkin, squash, sweet potatoes, carrots, sweet corn, peppers, lentils, pineapples, star fruit, papayas, cantaloupe, peaches, apricots, and citrus fruits.


Green fruits and vegetables are some of the healthiest foods you can eat. They are loaded with antioxidants and folates.

Foods to consider: kale, collard greens, spinach, Swiss chard, bok choy, arugula, broccoli, brussels sprouts, asparagus, zucchini, edamame, green beans, celery, cucumbers, peas, avocado, kiwi, green grapes, and green apples.


Blue and purple foods contain powerful antioxidants to help reduce blood pressure and inflammation.

Foods to consider: eggplant, purple cabbage, beetroot, radishes, purple carrots, black olives, blueberries, blackberries, passionfruit, purple grapes, purple plums, prunes, and dark cherries.

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