top of page

Boost Your Health By Eating From The Rainbow

Did you know March is National Nutrition Month?

Healthy and balanced nutrition is essential to supporting healthy body function and reducing risk of disease, helping you feel and perform at your best.

And it doesn't have to be complicated, difficult, or overwhelming to do!

In fact, eating from the rainbow is one of the simplest and most effective ways you can support your health and wellness goals by naturally boosting your nutrition each day.

How to eat from the rainbow

How It Works

Studies show eating a diet rich in fruits and vegetables can help reduce your risk of disease by providing your body with the essential vitamins and minerals it needs to function at its best.

And it's simple! Next time you're at the grocery store, take a walk through the produce aisles and notice the foods that are red, orange, yellow, green, blue and purple. Those are your nutritional powerhouses.

Eating foods from the rainbow is also a fun and flavorful way to naturally get more key nutrients, fill in nutritional gaps, even boost your water and daily fiber intakes! To reap maximum benefits, aim to enjoy a variety of different-colored fruits and vegetables throughout your week.

benefits of eating from the rainbow

Benefits of Rainbow Foods

RED: anti-inflammatory, antioxidant, have been shown to help lower risk of heart disease and certain forms of cancer, may help reduce sun-related skin damage.

  • Apples, grapefruit, raspberries, strawberries, tomatoes, watermelon, pink guava

ORANGE & YELLOW: anti-inflammatory, antioxidant, support eye health, have been shown to help reduce risk of heart disease and cancer.

  • Carrots, corn, sweet potatoes, pumpkin, oranges, bell peppers, bananas, pineapple, peppers, winter squash

GREEN: anti-inflammatory, antioxidant, cruciferous vegetables particularly have been shown to lower risk of cancer and heart disease.

  • Apples, asparagus, broccoli, Brussels sprouts, kale, pears, cucumbers, spinach, zucchini

BLUE & PURPLE: anti-inflammatory, antioxidant, may help support athletic performance by increasing oxygen intake, have been shown to help lower risk of high blood pressure, heart disease and some forms of cancer.

  • Blueberries, blackberries, beets, red and purple cabbage, figs, grapes, plums

WHITE & BROWN: anti-inflammatory, antioxidant, have been shown to help lower risk of heart disease, colon cancer, and some other forms of cancer.

  • Cauliflower, leeks, mushrooms, onions, parsnips, radishes, white potatoes

Tips to eat more fruits and veggies

Keep it Simple

Eat them raw paired with hummus, whip or nut butter. Freeze fruits to enjoy as a sweet treat later. Steam, bake, roast, air-fry and grill them. Puree fruits and veggies into sauces, blend them into smoothies, and add them to your favorite baked goods. There are lots of fun, creative ways to enjoy them -- even if you're not a big fruit or veggie fan -- to help you reap the healthy benefits!


  • Add to omelets or scrambled eggs

  • Blend into smoothies

  • Sprinkle on Greek yogurt

  • Add to your breakfast wrap

Lunch / Dinner

  • Mixed green salad with variety of fruits and vegetables

  • Chicken breast or salmon with roasted vegetables

  • Homemade soup with a variety of vegetables

  • Pasta with tomato sauce and diced veggies


  • Sliced apple with nut butter

  • Baby carrots and bell pepper slices with hummus

  • Grapes and low fat cheese

  • Green smoothie

  • Dried fruit with unsalted nuts

  • Celery with low fat cream cheese

How to eat from the rainbow

Are you tired of starting over every Monday, hopping from diet to diet, wondering if you'll ever get it "right" so that you can lose the weight and become the best version of you? I’ve got you friend! Come join me inside my FREE women’s-only Facebook community: Eat Better with Coach Mindy. It's for busy women like you who are ready to lose weight, gain energy, get healthy and fit -- without restrictive diets or punishing food rules.

bottom of page