By eating a variety of colors, you ensure a diverse intake of vitamins, minerals, and antioxidants. So we all need to strive to eat a rainbow every day. This Rainbow Food Chart can help you get all the nutrients you need every day for optimal health.

Rainbow Food Chart

Eating the rainbow

“Eating the rainbow” is a catchy and memorable phrase that encourages individuals to consume a colorful variety of fruits and vegetables daily. The varying colors in fruits and vegetables represent different nutrients and antioxidants. By eating a spectrum of colors, you ensure a diverse intake of essential vitamins, minerals, and phytonutrients beneficial for overall health. And anyone can learn to like vegetables. Even if you have always hated vegetables. I did it. So you can too.

Remember, while aiming to eat the rainbow, it’s also essential to consider food quality. Whenever possible, choose organic, locally grown, and seasonal produce to maximize the nutritional value and support sustainable farming practices. The better quality of food you eat, the better health you will have. And we all want to live well while we’re living, don’t we?

fruit cut in pieces arranged in a rainbow

Eat the rainbow chart

Here’s a breakdown of the rainbow food chart:

1. Red Foods:

  • Examples: Tomatoes, strawberries, cherries, red bell peppers, raspberries, watermelon, red apples, pomegranates, red grapes, beets.
  • Nutrients: High in lycopene, quercetin, Vitamin C, and other antioxidants. They can support heart health and provide anti-inflammatory benefits.

2. Orange Foods:

  • Examples: Carrots, sweet potatoes, butternut squash, pumpkins, oranges, apricots, tangerines, mangoes.
  • Nutrients: Rich in beta-carotene, which converts to Vitamin A in the body, supporting eye health, immune function, and skin health.

3. Yellow Foods:

  • Examples: Yellow bell peppers, corn, pineapples, bananas, yellow tomatoes, lemon, yellow squash.
  • Nutrients: Contains antioxidants like vitamin C, carotenoids, and bioflavonoids. These nutrients promote heart and vision health and support the immune system.

4. Green Foods:

  • Examples: Spinach, kale, broccoli, Brussels sprouts, green beans, peas, zucchini, avocado, green apples, kiwi, green grapes, lettuce, cucumbers.
  • Nutrients: Packed with chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, and beta-carotene. These nutrients support blood health, bone health, and eye health and can have detoxifying properties.

5. Blue/Purple Foods:

  • Examples: Blueberries, blackberries, eggplant, purple grapes, plums, prunes, figs, raisins.
  • Nutrients: High in anthocyanins and phenolics, which can support heart health, reduce the risk of stroke, and have anti-aging properties.

6. White/Tan/Brown Foods:

  • Examples: Onions, garlic, cauliflower, mushrooms, ginger, parsnips, potatoes, turnips, whole grains (like brown rice, quinoa, barley, and oats).
  • Nutrients: These foods offer allicin, which can support immune health. They’re also rich in phytonutrients and can help balance hormones.

7. Black Foods:

  • Examples: Black beans, black rice, black sesame seeds, blackberries, black grapes.
  • Nutrients: Typically very high in antioxidants, especially anthocyanins. They can support heart health and reduce the risk of stroke and cancer.
rainbow of food

Benefits of Eating the Rainbow:

  • Diverse Nutrient Intake: Different colors offer different beneficial compounds.
  • Reduced Disease Risk: Antioxidants and other compounds found in colorful fruits and vegetables can reduce the risk of chronic diseases like heart disease, diabetes, and cancer.
  • Digestive Health: Many colorful fruits and vegetables are high in fiber, promoting good digestive health.
  • Natural Weight Management: Many of these foods are low in calories but high in nutrients, making them ideal for weight management.

I hope this list helps you to think about eating diverse and quality foods that will help you get as much nutrition as possible into your diet. Because you’re worth it.