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Eat the rainbow: Energising the workplace through colourful food

With March bringing the start of spring, it’s a great time to refresh energy levels and bring a little more colour to our plates. “Eating the rainbow” isn’t just about making meals look vibrant — it’s a simple and practical way to support energy, focus and overall wellbeing throughout the working day.

By including a wider variety of colourful foods, we naturally increase the range of nutrients we consume. This helps support sustained energy, improved concentration and better balance during busy workdays.

We believe that good food should not only taste great but also help people feel their best at work.

Why colour matters

Different coloured fruits, vegetables and plant-based foods contain their own unique vitamins, minerals and beneficial plant compounds. No single food provides everything our bodies need, which is why variety is so important.

A colourful plate can help to:

Support steady energy levels
Aid concentration and brain function
Strengthen immune health
Improve gut health through a wider range of fibre

The more colours we include across our meals and snacks during the week, the more balanced our nutrient intake becomes.

Red foods – Supporting heart health & vitality

Red fruits and vegetables are rich in antioxidants that support heart health and circulation.

Examples include:

Tomatoes and red peppers
Strawberries, raspberries and cherries

Easy workplace additions include:

Tomato-based soups and sauces
Berry pots or mixed fruit salads
Roasted red peppers added to salads or hot dishes

Orange & yellow foods – Immunity & energy

Orange and yellow foods are packed with nutrients that help support immune function and maintain steady energy levels.

Examples include:

Carrots, sweet potatoes and squash
Oranges, satsumas and yellow peppers

Simple ways to include them at work:

Roasted sweet potato sides or grain bowls
Carrot slaws and fresh salads
Citrus fruits as snacks or light dessert options

Green foods – Focus, fibre & everyday balance

Green vegetables are well known for their high fibre and micronutrient content, which support digestion and everyday wellbeing.

Examples include:

Spinach, kale, broccoli and peas
Mixed salad leaves and fresh herbs

Easy ways to add more greens:

Adding leafy greens to wraps, salads and bowls
Vegetable-packed soups
Choosing mixed leaf salads rather than a single variety

Blue & purple foods – Brain & gut support

Blue and purple foods contain powerful plant compounds that support brain function and gut health.

Examples include:

Blueberries and blackberries
Red cabbage, aubergine and beetroot

Work-friendly ideas include:

Berry toppings for breakfast options
Red cabbage slaw in lunch dishes
Roasted aubergine or beetroot in hot meals and salads

White & brown foods – The unsung heroes

While they may be less colourful, white and brown plant foods also play an important role in a balanced diet.

Examples include:

Onions, mushrooms and cauliflower
Wholegrains, beans and lentils

These foods help support digestion, immunity and sustained energy throughout the day.

Making “Eat the Rainbow” easy at work

Eating the rainbow doesn’t need to be complicated. Small changes can make a big difference over time.

A few simple tips:

Aim for three to four colours on your plate at each meal
Rotate fruits and vegetables across the week
Add colour through toppings, sides and garnishes
Choose mixed salads, grains and vegetables where possible
Snack on fruit, vegetables and mixed nuts instead of single options

Energising the workplace, one plate at a time

Colourful food supports more than just physical health — it can help boost energy, improve mood and encourage better engagement throughout the working day.

By making variety easy and accessible, workplace catering can play an important role in supporting healthier everyday choices.

This March, we’re encouraging everyone to eat the rainbow, enjoy a wider variety of plant foods and fuel their working day with colour, balance and energy.