The first thing I think about when I hear the colors of the rainbow is seventh-grade science class. Mr. McDermott taught us the name ROY G. BIV to remember the colors in order—red, orange, yellow, green, blue, indigo, and violet.
His little memory trick worked because I have never forgotten it!
Today, those colors remind me of something completely different: food.
Eating a variety of colorful fruits and vegetables is one of the simplest ways to give your body a wide range of nutrients. Instead of concentrating on one “superfood,” think about filling your plate with different colors throughout the week; eat the rainbow!
Why Does Color Matter?
The different colors in fruits and vegetables come from naturally occurring plant compounds called phytonutrients. Different colorful foods also provide different combinations of vitamins, minerals, fiber, and antioxidants.
That means variety matters.
No single fruit or vegetable gives your body everything it needs. By eating different colors, you naturally increase the variety of nutrients you consume.
Think of each color as bringing something different to the table.
A colorful diet can help support your heart, brain, immune system, and overall health. And as we age, giving our bodies plenty of nutrient-rich foods becomes even more important.
What Colors Are on Your Plate?
Try to include several different colors throughout your day or week.
Red: Tomatoes, red peppers, radishes, strawberries, raspberries and watermelon
Orange and Yellow: Carrots, squash, sweet potatoes, yellow peppers, oranges, peaches and cantaloupe
Green: Spinach, broccoli, asparagus, zucchini, green beans, avocado and grapes
Blue and Purple: Blueberries, blackberries, purple cabbage, eggplant, plums and purple carrots
White and Brown: Cauliflower, mushrooms, onions and garlic
You don’t need every color at every meal. The goal is simply to create more variety over time.
Easy Ways to Eat More Colors
Adding color does not have to make meal preparation complicated.
Make a large, tossed salad and load it with several vegetables. Toss peppers, onions, zucchini and broccoli into a stir-fry. Add spinach, mushrooms or peppers to your eggs.
One of my favorites is a pan of roasted vegetables. Try mixing yellow onion, sweet potatoes, red peppers, zucchini, cauliflower and red cabbage.
Fresh fruit is another easy option. Combine strawberries, raspberries, blueberries and blackberries, or mix peaches, plums, nectarines, or apples, oranges and bananas.
Try the Rainbow Challenge
Here’s a simple challenge: see how many different natural colors you can eat today.
Look at your lunch or dinner plate before you eat. Is it mostly brown and beige, or do you see red, green, orange, purple and yellow?
Healthy eating does not always have to involve complicated rules.
Sometimes it can be as simple as asking:
How can I add one more color to my plate?
Small choices like that, repeated over time, are exactly how we build a healthier life by design.