Eat the Rainbow

A good way to stay healthy is to eat the rainbow. You have probably heard that advice before, but do you know what it means? Do you know what doctors, dietitians, nutritionists, and other health and wellness advisors are talking about when they tell you to eat the rainbow?

Surely, the advice cannot be taken literally. Instead, it is simply a figurative way of telling someone to eat foods such as fruits and vegetables that come in different colors. When you eat the rainbow, you get the vitamins, minerals, fiber and other nutrients you need from a variety of fruits and vegetables that are low in fats with few calories. The arrangement on your place can be pleasing to the eye and eating it is good for your health.

Different Colors

Fruits and vegetables come in different colors, unlike most meats that are brown. The different colors of fruits and vegetables really do mean important things.

Red Fruits and Vegetables

Red fruits include grapes, strawberries, raspberries, cranberries, cherries, pomegranates, watermelon, and red apples. Red vegetables include tomatoes, radishes, beets, and red cabbage. These foods protect your heart. They contain antioxidants that reduce the risk of developing hypertension, high cholesterol, different types of cancer and improve brain functions.

Orange and Yellow Fruits and Vegetables

Orange and yellow fruits include citrus fruits, yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, and pineapples Orange and yellow vegetables include carrots, pumpkin, corn, sweet potatoes, yellow peppers, yellow tomatoes, and gourds. They are abundant in vitamins C and A. They lower the risk of heart diseases and promote eye health. They also help maintain skin health, build strong bones, and boost the immune system.

Blue and Purple Fruits and Vegetables

Blue and purple fruits include blackberries, blueberries, purple grapes, plums, raisins, and figs . Blue and purple vegetables include eggplant, purple cabbage, and purple potatoes. These fruits and vegetables are high in vitamins C and K that help prevent heart disease, strokes, and cancer. They also promote urinary tract health and regulate healthy digestion. They are very important for memory and help with healthy aging.

Green Fruits and Vegetables

Green fruits include green apples, green grapes, limes, avocados, and kiwis. Green vegetables include broccoli, kale, spinach, cabbages, lettuce, Brussels sprouts, asparagus, green beans, cucumbers, zucchini, green peas, and green peppers . These foods are high in vitamins B, E, and K.

The essential nutrients in green fruits and vegetables protect from cancer and high levels of bad cholesterol, regulate digestion and improve functions of the immune system.

White Fruits and Vegetables

White fruits include white nectarines, white peaches, pears, and bananas. By way, only the banana skin is yellow. Bananas are white inside the skin. White vegetables include white potatoes, onions, mushrooms, cauliflower, and turnips. White fruits and vegetables contain nutrients that lower the level of bad cholesterol and high blood pressure. They also contain a great immune-boosting effect. Nutrients found in white fruits and vegetables also minimize the risk of certain types of cancer.

Why You Should Eat the Rainbow

When you eat the rainbow, you are assured of getting enough vitamins, minerals, fiber, and antioxidants that help to protect against illnesses, such as digestive problems, bone density loss, high blood pressure. Eating the rainbow also helps with weight management.

Fruits and vegetables get their colors from phytochemicals that have different nutrients. Eating the rainbow is definitely an easy way to get the vitamins and minerals you need by selecting a variety of colors.

The American Heart Association recommends eating 4-5 servings of different fruits and vegetables every day. If you find that hard to do, try the suggestions listed below.

Ways to Eat the Rainbow

Mix Up the Colors

To keep your meals from being boring, mix up the colors. If you eat five servings of the same color, you are not eating the rainbow.

Add to Other Foods

Mix any type of berries into pancakes, waffles or muffins to help you get your daily servings of fruits. Add vegetables to casseroles, pasta sauces, lasagnas, and omelets. An easy way to eat several vegetables at one time is to add them together in a soup.

Cook Color Foods a Different Way

Eat fruits and vegetables in different ways. Sometimes eat them raw, and at other times eat them after they have been cooked. Try roasting cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes or eggplant. You can also combine several vegetables into a salad. Eat kale chips as a snack.

Dip Your Vegetables

Cut raw bell peppers, broccoli, carrots, cauliflower, celery and cucumber into bite-size pieces. Dip the pieces into a low-fat or fat-free dressing for a delicious and healthy snack

Use in Smoothies

Combine as many fresh or frozen fruits as you like in smoothies with low-fat or non-fat milk or yogurt. You can do the same with vegetables to make a veggie smoothie.