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What does “eat the rainbow” mean?

You’ve probably heard of this phrase many times before…”Eating the rainbow”, however, is more than just a catchy phrase; it’s a nutritional viewpoint that advocates for incorporating a diverse range of colourful fruits and vegetables into your diet. Each colour offers unique health benefits due to the different nutrients and antioxidants they contain which are essential for your well-being. Antioxidants, for instance, function as natural shields against harmful substances known as free radicals in the body.

Why Diversity Matters..

The best way to think is that each colour represents different vitamins, minerals, and phytonutrients that our bodies need to function optimally. By including a diverse range of colours in your diet, you’re ensuring that you’re getting a broad spectrum of nutrients that can support your overall health and well-being.

Let's break it down by the colour of the rainbow:

Red: tomatoes, strawberries, pomegranate, and red peppers are rich in lycopene (a plant chemical that gives these fruits their red colour) and have been found to help protect against cardiovascular disease.
Orange and yellow: carrots, sweet potatoes, oranges, sweetcorn, and honeydew melons provide us with beta-carotene (which our bodies use to produce vitamin A), which helps support healthy skin, vision, and immune function.
Green: avocado, spinach, broccoli, and cucumber provide us with vitamins A, C, and K, as well as folate and fibre, which support bone health as well as digestion. They also provide us with energy and iron which can help prevent anaemia.
Blue and purple: blueberries, beetroot, aubergine, and purple cabbage contain powerful antioxidants which may help improve cognitive function. As well as nitrates from delicious beetroot which may help reduce blood pressure.
White and brown: cauliflower, mushrooms, garlic, and bananas provide nutrients such as potassium, magnesium, and sulphur, which can support heart health and immune function.

Practical tips for eating the rainbow:

Now that we understand the importance of adding a variety of colours to our place, here are some tips to help you incorporate more going forward:

Start by adding a colourful fruit or vegetable to every meal. Whether it's throwing some berries into your morning porridge or adding a variety of veggies to your lunchtime salad, small changes can make a big difference. Or when you are shopping double check your basket or trolley and look to see if you have covered every colour of the rainbow. Unfortunately, we are also creatures of habit and purchase or eat the same foods- break out of your comfort zone and try something new.
Experiment with new recipes and cuisines that feature a wide array of colourful ingredients. You might discover some delicious and nutritious dishes that you wouldn't have tried otherwise. Why not try and mix up your mash! Try using cooked celeriac, carrot, swede etc instead- add more colour and different flavours.
Get creative with the presentation. Brightly coloured foods can make meals more visually appealing, (for example, I love adding a chopped herb or zest from a citrus fruit and it adds that extra pop of flavour!
Add colourful snacks. Prepare your snacks in advance that have a variety of colours such as sliced up pepper, carrots, cucumber, and cherry tomatoes with some delicious houmous. Perfect for on-the-go!
Don't forget about frozen and canned options. While fresh produce is ideal, frozen, and canned fruits and vegetables can be just as nutritious and convenient.
Try a meat-free day a week. Why not explore plant-based meals that add extra colour to your plate? Why not whip up a stir fry, veggie-packed pasta or even a grain bowl?
Grow your own. Fresh is always best, and it tastes even better if its home grown. If growing your vegetables seems too much, why not start small and have your own little windowsill herb kitchen to add an extra pop of colour and flavour to your meals!

Eating the rainbow is a simple and effective way to boost your overall health and well-being. By incorporating a variety of colourful fruits, vegetables, and herbs into your diet, you can provide your body with the nutrients it needs to thrive.