Let's Eat The Rainbow!


You may have heard that "eating the rainbow" is a healthy way to get all the nutrients you body needs. Rather than prescribe a specific diet, health coaches can provide dietary theories, recipes, and shopping lists. Every Body is individual, and there may be some foods you just can't stand, or it doesn't agree with you. That's obviously quite all right! (Personally I can't even LOOK at a banana.)

Using the rainbow as a tool guide could be a simple first step to incorporate some new fruits and vegetables to your everyday diet. Don't like tomatoes? Try cherrries or red peppers! I don't like bananas so I incorporate yellow peppers into my diet instead.




Lets break down each color and what they do for our bodies:


Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).

Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms.


Might have to zoom in on the below on a phone or tablet! But I thought the information was great on this graphic!



There are other ways you can incorporate color into your diet with herbs & spices. Click to read my blog post on easy ways to incorporate an extra layer of flavor and nutrition to your go-to dinners.

I'm off to grill some bright yellow sweet corn & some broccolini!


In Health,


Amanda








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