Eat the Rainbow
🌈 Eating the Rainbow: A Colourful Path to Better Health
No, we don’t mean the Skittles catch phrase… When it comes to nutrition, variety isn’t just the spice of life—it’s the key to a healthier you. “Eating the Rainbow” is more than a catchy phrase; it’s a powerful approach to nourishing your body with a wide range of vitamins, minerals, and antioxidants. Let’s explore why colour matters on your plate and how you can make vibrant eating a daily habit.
🌟 What Gives Food Its Colour?
The beautiful hues of fruits and vegetables come from natural compounds called polyphenols, particularly anthocyanidins, which give foods their red, blue, purple, and violet tones. These compounds don’t just make your meals look appealing—they offer a host of health benefits.
💪 The Power of Polyphenols
Polyphenols are nutritional superheroes. Here’s what they do:
Antioxidant: They help protect your body from damage caused by free radicals.
Anti-inflammatory: They reduce inflammation, which is linked to many chronic diseases.
Antidiabetic: They support blood sugar regulation.
Heart Health: Flavanols, a type of polyphenol, are associated with better cardiovascular outcomes.
🥦 Nutrient Grouping by Colour
Did you know that the colour of fruits and vegetables often indicates the types of nutrients they contain?
Dark green veggies like spinach, kale, broccoli, peas, and asparagus are rich in vitamin K.
Brightly coloured produce often contains similar vitamins and antioxidants, making it easier to choose a balanced mix.
🌾 Fibre: The Unsung Hero
Foods rich in polyphenols are often high in fibre, which:
Keeps you feeling full longer
Feeds the “good gut guys” (beneficial gut bacteria)
Supports healthy weight management
🍽️ Tips & Tricks for Eating the Rainbow
Want to add more colour to your meals? Try these simple strategies:
Aim for at least three colours on your plate from fruits or vegetables.
Add fresh herbs and spices to boost flavour and nutrition.
Try to eat 30 different types of plants each week.
Sneak fruits and veggies into snacks and desserts:
Carrot cake muffins with nuts
Zucchini hidden in brownies
Stewed fruit added to desserts
🍎 Snack Specials: Sweet & Savoury Ideas
Here are some fun and easy snack ideas to help you eat the rainbow:
Sweet Specials
Chia jam on rice cakes - chia jam can be made by reheating 1 cup frozen mixed berries (2 minutes in the microwave) and mash with a spoon before mixing in 1 tablespoon of chia seeds. Optionally add in 1 tsp honey and put in back in the fridge to watch it set into a jam-like consistency. It’s super easy and can be made with kids.
Apple crumble - stew apples over the stove or in the microwave and add a little cinnamon. Top with no added sugar vanilla yoghurt and some trail mix or low sugar granola
Banana and peanut butter rounds - using a multigrain or low carb wrap, spread over natural nut butter (e.g. peanut or almond) and add a banana in the centre. Roll the wrap around the banana and slice. This is great afternoon for kids, or leave whole for a snack/meal on the go!
Savoury Specials
Tomato and basil bites - get toothpicks and skewer cherry tomatoes, basil leaf and baby bocconcini and drizzle with balsamic glaze — also great for hosting events
Cucumber with dip - spice up some store-bought hummus with Dukkah and balsamic glaze and enjoy with vegetable sticks
Edamame - this can be bought frozen from the supermarket and is traditionally joined reheated with a sprinkle of salt (tip: don’t eat the outside shell, just the peas inside)
Eating the rainbow isn’t just good for your health—it’s a delicious and creative way to enjoy food. Whether you're cooking at home or packing snacks for the day, adding colour to your meals can make a big difference in how you feel and function.
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