Part of what makes a healthy, well balanced diet is variety. Variety means that you’re eating a range of foods. This is important because different foods provide different nutrients (fat, carbohydrate, protein, vitamins, minerals, etc.), as well as different ratios and amounts of these nutrients. In addition to this, there is a relationship between the color of a food and its health benefits. I’ll get into more detail about this in another post.

This is the reason we need variety in our diet. It helps to make sure that our body is getting the nutrients it needs to properly function and be healthy.

Which brings me to the saying, “Eat the rainbow.”

All this means is that you’re going to think of your diet in terms of the colors of the rainbow. You’ll be focusing on including a range of colorful foods in your diet. Considering the colors of the rainbow when making food choices is a simple and helpful approach to establishing a healthy, well balanced diet  that offers variety.

In addition to this, always do your best to buy (or grow) the highest quality foods you can. Center your diet on fresh, organic, locally grown (whenever possible), whole foods, and avoid all processed, packaged, and fast foods.

Below, I’ve listed the colors of the rainbow and included foods that correspond to that specific color category. I also added color categories for white, black, and brown foods. This list, clearly, doesn’t include every food. I just wanted to better illustrate this concept, and give you some ideas.

Healthy Diet Tip Eat the Rainbow - Sophisticated Booty

EAT THE RAINBOW: FOODS BY COLOR OF THE RAINBOW 

REDS

GOJI BERRIES, CHERRIES, STRAWBERRIES, RASPBERRIES, WATERMELON, GRAPES, PINK GRAPEFRUIT, TOMATOES, HIBISCUS FLOWERS

ORANGES

PEPPERS, CARROTS, YAMES, SQUASH, CANTALOUPE, MANGOES, APRICOTS, SWEET POTATOES, PUMPKINS, LENTILS

YELLOWS

LEMONS, GRAPEFRUIT, PEPPERS, TURMERIC, GINGER, PINEAPPLE

GREENS

ARUGULA, CABBAGE, ARTICHOKES, BEET GREENS, KALE, COLLARD GREENS, BROCCOLI, BRUSSELS SPROUTS, MUSTARD GREENS, WATERCRESS, SPINACH, CHLORELLA, SEA VEGETABLES, BASIL, OREGANO, OKRA

BLUES

BLUEBERRIES, BILBERRY, BLUE GREEN ALGAE

PURPLES/INDIGO

RASPBERRIES, STRAWBERRIES, GRAPES, BLACK BEANS, EGGPLANT, PURPLE ONIONS, PURPLE ASPARAGUS, PURPLE CARROTS

WHITE

CAULIFLOWER, COCONUT, GARLIC, ONIONS, RADISHES

BLACK

BLACKBERRIES, BLACK MISSION FIGS, CACAO, BLACK OLIVES, BLACK RICE, BLACK SESAME SEEDS, POPPY SEEDS

BROWN

COFFEE, BROWN LENTILS

As you experiment with this concept of “eating the rainbow,” I encourage you to try new foods, recipes, make alterations and substitutions to your diet.

Best of Health,
Shahné

*Information and statements regarding Nutrition, a Raw Food Diet, and  Superfoods have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition.

Leave a Comment





(Your comment may need to be approved before it will appear on the site. Thanks for your patience!)