Strict eating plans can not only be hard to follow but make enjoying group meals difficult. Include some flexibility into your diet and ‘eat the rainbow’.
What does it mean?
“Eat the rainbow” is a catchy and colourful concept that promotes a diverse and balanced approach to healthy eating. It encourages us to consume a variety of fruits and vegetables that come in a range of vibrant colours. The idea behind “eating the rainbow” is that different colours in fruits and vegetables are often indicative of specific nutrients, antioxidants, and phytochemicals that contribute to our overall health and well-being.
Each colour group typically represents a different set of beneficial compounds:
Red: Red-hued foods like tomatoes, strawberries, red peppers, and watermelon are often rich in lycopene and anthocyanins, which have antioxidant and anti-inflammatory properties.
Orange and Yellow: Foods like carrots, oranges, sweet potatoes, and capsicum are high in beta-carotene, which the body can convert into vitamin A. These foods also contain vitamin C and other antioxidants.
Green: Leafy greens (spinach, kale, broccoli), capsicum, and kiwi are packed with nutrients such as vitamins K, C, and E, as well as folate and fibre.
Blue and Purple: Blueberries, grapes, eggplants and blackberries contain anthocyanins, which are powerful antioxidants associated with various health benefits.
White and Tan: Cauliflower, garlic, onions, and mushrooms belong to this group. While they may not be as colourful as other categories, they still offer unique health benefits, including immune system support and potential anti-cancer properties.
By including a diverse range of colourful fruits and vegetables in your diet, you can ensure that you’re getting a broad spectrum of essential vitamins, minerals, fibre, and other bioactive compounds. This concept makes it easier to achieve a well-rounded approach to nutrition and can contribute to better overall health and disease prevention.