How To Boost Your Health By Eating From The Rainbow

Updated: Feb 26

Did you know March is National Nutrition Month?

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

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

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

How to eat from the rainbow

How to eat from the rainbow.

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

And picking foods from the rainbow can be a fun and flavorful way to naturally obtain key nutrients, fill in nutritional gaps, even boost your water and daily fiber intakes! To eat the rainbow, aim to enjoy a variety of different-colored fruits and vegetables throughout your day. Most colorful fruits and vegetables boast anti-inflammatory and antioxidant properties that carry a wide range of benefits for your health.

benefits of eating from the rainbow

Benefits of eating from the rainbow.

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.

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

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

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.

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

Some examples of powerhouse rainbow foods:

  • Red: apples, , grapefruit, raspberries, strawberries, tomatoes, watermelon

  • Orange & Yellow: carrots, corn, sweet potatoes, pumpkin, oranges, bell peppers, bananas, pineapple, peppers, winter squash

  • Green: apples, asparagus, broccoli, Brussels sprouts, kale, pears, cucumbers, spinach, zucchini

  • Blue & Purple: blueberries, blackberries, beets, red and purple cabbage, figs, grapes, plums, beets

  • White & Brown: cauliflower, leeks, mushrooms, onions, parsnips, radishes, white potatoes

Tips to eat more fruits and veggies

Do you struggle to eat enough fruits and vegetables?

Sneak them into your favorite dishes! Puree them into sauces, blend them into smoothies, and add them to baked goods. There are all sorts of fun, creative ways to enjoy them -- even when you're not a big fruit or veggie fan -- so that you can reap their loads of healthy benefits!

How to put it into action:


  • Add to omelets or scrambled eggs

  • Blend into smoothies

  • Sprinkle on Greek yogurt

  • Add to your breakfast wrap

Lunch or 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 ready to ditch boring diets forever and create healthy, balanced, and sustainable food habits for lasting weight loss? Join me inside my FREE women's only Facebook group: Slim & Trim with Coach Mindy. It's for women who are ready to achieve weight loss the smart way by creating simple, realistic and FUN habits that help them live healthier, happier and become the best version of themselves!