Eat a rainbow and be SUPER healthy

You​ probably heard you should eat a rainbow. But what does this mean exactly?

Eating a plate with different colors will add more benefits to your health because each color of vegetables and fruits have different nutrients to our bodies and when we have a mix of these colors, more chances we have of getting enough micronutrients our bodies need to be healthy and strong.

Let's take a look at the colors of the rainbow and which food you can add into your daily diet and what benefits you can have by consuming them.

Remember: the more colorful the better! And Try for at least 6-8 servings of vegetables daily, and 2-3 servings of fruit daily.

Orange and Yellow

  • Improve immune function

  • Protect the skin against sun and pollution

  • Decrease risk of heart disease

  • Promote eye health

Try: Carrots, kumquats, pumpkin sweet potatoes, apricots, pineapple, chickpeas, squash, persimmon, golden beets.


  • Improve skin quality

  • Reduce the risk of diabetes

  • Reduce risk of heart disease and stroke

  • Protect against some cancers

Try: Tomatoes, apples, red peppers, watermelons, raspberries, strawberries, kidney beans.


  • Detoxify the body

  • Boost the immune system

  • Increase vitality and restore energy

  • Supply digestive enzymes

  • Reduce risk of cancer

Try: Brussels sprouts, broccoli, cabbage, pears, dark leafy greens (collards, lettuce, Swiss chard, kale, bok choy, spinach).


  • Promote longevity

  • Help fight inflammation

  • Boosts memory

  • Protect cells from damage

Try: Blueberries, blackberries, red beets, plums, raisins, purple cabbage, eggplant, plums.


  • Reduce inflammation

  • Help balance hormones

  • Fight certain cancers

  • Reduce the risk of various heart ailments

Try: Garlic, parsnips, onions, bananas, cauliflower, potato.

How to apply this concept?

The best way to make sure you are consuming a colorful variety of foods (of course naturally colored, right? 😝) is to plan your weekly menu.

Knowing what you are going to prepare and consume during the week in advance helps to have a broader view of the colors you are choosing.

For example, after planning the menu look at the colors that may be missing from your dishes.

This is a simple and easy exercise to create awareness of a healthier diet, because the more colorful it is, the richer in nutrients it will be!

To help you with this task, download my weekly menu plan for free. Download here!