Rainbow Colored Foods

Painting your plate with the colors of the rainbow by eating many colors from your food. Each rainbow color provides various health benefits, and no one color is superior to another, so the key is to balance the colors. Colorful vegetables and fruit contain specific micronutrients that support your health and combat biological stress with antioxidants and anti-inflammatory molecules.

Plant foods are full of fiber, and fiber is what keeps your digestive system running optimally. Plus, fiber and other plant nutrients are prebiotics: food molecules for your gut bacteria that help keep you healthy. The rainbow plan’s ultimate goal is to add 30+ different colorful fruit and vegetables to your weekly meals.

How many colors did you add to your meals today?

Challenge Yourself to Add Fruits and Vegetables of Different Colors to your daily food intake. Organic, fresh, and heart-healthy fruits and vegetables are essential to your overall healthy balanced eating regime; high in minerals, vitamins, and fiber and low in fat and calories. Eating various fruits and vegetables may help you control your weight, mood, energy level, skin health, and blood pressure.

Tips to add fruits and vegetables:

Keep your food colorful. You can do it! Challenge yourself to add fruits and vegetables of different colors. Make it a red/green/orange day (i.e., apple, lettuce, carrot). The goal is to eat a rainbow of colors from fruits and vegetables during the week.
Mix it up. Add fruits and vegetables to cooked or baked food, or mix vegetables with pasta sauces, casseroles, soups, and omelets.
Roast them. When you roast vegetables like cauliflower, broccoli, Brussels sprouts, onions, carrots, tomatoes, or eggplant, they get carmelized while enhancing their natural sweetness and reducing bitterness.
Super enrich your smoothies. A basic smoothie is just frozen fruit, unsweetened coconut or almond milk or yogurt, and 100% fruit, all processed together in a blender until smooth.

Experiment with different fruits to find out what you like. A cautionary note is to be careful since certain cholesterol-lowering medications may interact with grapefruit, grapefruit juice, pomegranate, and pomegranate juice. Discuss it with your health care provider before starting a new eating regime.
Make homemade fruit pops. Put 100% fruit juice in an ice tray and freeze it overnight. You can eat the fruit cubes as mini-popsicles or put them in a glass of water.
Bake fruit desserts. Slice fresh apples and bake until a chewy texture! It is such a good choice for a dessert or snack.
Add the Rainbow Color of Fruits and Vegetables

Red/Pink:
beets, cherries, cranberries, pink grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red peppers, red potatoes, rhubarb, strawberries, tomatoes, tomato sauce, tomato juice, watermelon

Orange/Yellow:
acorn or butternut squash, apricots, cantaloupe, carrot, grapefruit, lemons, mangoes, nectarines, oranges, orange juice, orange peppers, papaya, peaches, pineapple, pumpkin, summer squash, sweet potatoes, tangerines, yams, yellow apples, yellow peppers, yellow squash

Green:
artichokes, asparagus, avocados, bok choy, broccoli, Brussels sprouts, celery, collard greens, cucumber, green beans, green cabbage, green grapes, green onions, green peppers, kale, kiwi, leeks, limes, mustard greens, okra, peas, peas, romaine lettuce, snow peas, spinach, sugar snap peas, watercress, zucchini

Purple/Blue:
blackberries, blueberries, currants, dates, eggplant, purple grapes, purple grape juice, plums, prunes, purple figs, raisins

White:
bananas, cauliflower, garlic, Jerusalem artichoke, mushrooms,
onion, potatoes, parsnips, shallots

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