Eat the Rainbow

Since March is National Nutrition Month and it is the second day of Spring, it is only fitting to challenge you to eat the rainbow.

We all have days, weeks, or long spans of time where we eat unhealthy; a little reminder can help us improve and live a healthier life. (So here’s your reminder 🙂

Challenging yourself to eat more of the rainbow will help you incorporate small changes into your lifestyle. These changes big or small, make up a healthy diet.

Include fruits and vegetables from the all colors of the rainbow into your daily eating. Aim for at least 7 servings of fruits and vegetables every day- one in every color!

  • Red: apples, strawberries, raspberries, red bell pepper, tomatoes
  • Orange: clementine, orange, sweet potato, butternut squash, orange bell pepper, mango
  • Yellow: banana, spaghetti squash, yellow bell pepper, onion, pineapple
  • Green: spinach, kale, broccoli, grapes, brussel sprouts, pepper, edamame, avocado, asparagus
  • Blue: blueberries, blackberries, endive
  • Purple: beets, red onion, eggplant, plum, Japanese sweet potatoes, grapes, figs, cabbage

Colorful, nutritious foods are nutrient dense and they are so pretty, why wouldn’t you want to take a bite of these all natural goods? They also provide several nutrients without a large amount of calories. Eating the rainbow may mean trying new foods, to get all of the colors of the rainbow in your diet. That is a great thing: different colors mean different nutrients! Aim for a colorful plate and reach for wholesome snacks when you’re hungry.

Try to incorporate lots of colors into your meals. Here are some ways I add fruits and veggies:

Scrambled egg whites with kale, spinach, tomatoes, yellow bell peppers, and mushrooms; sweet potato; and avocado. I easily ate white, green, red, yellow, and orange- almost the whole rainbow in one meal.


This smoothie contains lots of antioxidants. It is packed with spinach, beets, fresh ginger, and blueberries.


Another egg white scramble with kale, red onion, tomatoes, and sweet potato.


Fresh salad from the salad bar: spinach, kale, edemome, quinoa salad, chicken, tofu, berries, broccoli, pineapple.


Berry smoothie with strawberries, raspberries, and blackberries.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s