EAT THE RAINBOW!

Eat the Rainbow! (No this does not include fruit loops and skittles:) )

A colorful diet has been proven to be essential to health and vitality. This is the single most important way to consume important vitamins and minerals. Our bodies thrive on variety and colorful fruits and vegetables provide vitamins, minerals, antioxidants, and phytochemicals that have the potential to be more powerful than any pill. 

Without proper nutrition we are at greater risk for developing or prolonging illness and diseases. Challenging kids to “eat the rainbow” is one of the most effective ways to foster healthy habits at an impressionable age. 

Why are fruits and vegetables so many different colors? Each color is created by different phytonutrients, which have protective properties to plants, the sun, insects, and other environmental hazards. Vitamins and minerals are essential for life; phytonutrients are not but may help prevent diseases associated with lifestyle changes, which may prevent your body from functioning at full capacity. 

Let’s explore the colors of the rainbow and what they mean in terms of phytonutrients:

RED- (anthocyanins, lycopene) Antioxidant rich, Anti-inflammatory, cancer protective, heart health, brain-boosting. SOURCES: Tomatoes, red apples, watermelon, red peppers, raspberries, strawberries, cherries, red grapes, pomegranates, red onions, currants, cranberries, goji berries, red lentils, radishes

ORANGE- (carotenoids, Vitamin C)- Immune support, wound healing, collagen promoting, healthy vision, healthy skin.  SOURCES: carrots, winter squashes, pumpkins, orange bell peppers, oranges, tangerines, sweet potatoes, cantaloupe, mangoes, papayas, apricots, peaches, nectarines, persimmons

YELLOW- (carotenoids, lutein)- Anti-oxidant, anti-inflammatory, healthy vision, healthy skin, heart health  SOURCES: Pineapple, lemon, yellow bell peppers, yellow squash, yellow tomatoes, yellow beans, yellow potatoes

GREEN- (lutein, folate, chlorophyll) Detoxifying,immune support, brain health, heart health, mitochondrial support  SOURCES: spinach, kale, collards, chard, arugula, mustard greens, parsley, cilantro, broccoli, broccoli raab, brussel sprouts, cabbages, bok choy, avocado, asparagus

BLUE-((anthocyanins) Antioxidant, hearth health, brain health, anti-inflammatory  Sources: blueberries, blue corn, blue potatoes, blue grapes (concord), elderberries, black currants, bilberries, maqui berries

PURPLE- (anthocyans, resveratrol) antioxidant, anti-inflammatory, heart health, brain health  Sources: Grapes, eggplant, purple carrots, purple cabbage, blackberries, mulberries, plums, purple sweet potatoes, purple potatoes, pomegranates, acai berries, dark cherries

BROWN & WHITE- (allicin, quercetin) Anti-bacterial, allergy relief, heart health, immune supportive, blood sugar regulating SOURCES: garlic, onions, leeks, shallots, cauliflower, apples, mushrooms, white beans, jicama, parsnips, white potatoes

Now that the benefits are clear, how can you make this happen?

• Beautify your breakfast- Start the day with a green smoothie (add a heaping handful of spinach, kale, or other greens), top your oatmeal with colorful berries, add peppers, mushrooms, eggplant, or other veggies to your breakfast plate

• Make lunch more likable: Sandwiches/lettuce wraps, stews, chili (get creative and break free from common) Top salads with lots of colorful veggies and Fruit! Try having at least one salad per day.

• Makes vegetables the main part of your dish- try different stir fries, buddha bowls and curries

• Get kids involved (or do it yourself)- make a rainbow meal, it’s fun! How many colors can you incorporate into one meal? 

Not a fan of certain fruits or vegetables? No problem, it takes 12-18 tastes to acquire a taste for new foods. Try foods you don’t care for in new recipes. They will often take on new flavors. You may surprise yourself with a little determination!