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Healthy Eating Tip: Eat Five Colors a Day

We are more than halfway through March, which is also National Nutrition Month, so hopefully, you all are working hard to eat at least five servings of fruits and veggies daily. Well, I am going to up the ante: Try to eat five different colors fruits and veggies daily.

It is important to eat a rainbow since disease fighting antioxidants also give foods their color. The wider color palate you eat the wider the spectrum of antioxidants, vitamins, and minerals you will be eating. Yep, downing just goji berries or drinking pomegranate juice is really not enough to be considered healthy eating.

To see how I have worked five colors into my meals,


Breakfast: Blue — I throw a half of cup of frozen blueberries onto my morning oatmeal, and while the oatmeal cools the berries thaw.
Snack: Yellow — I like a little tropical fruit salad to get me through until lunch and mix sliced banana with sliced mango.
Lunch: Green — Spinach and arugula salad surely covers me for green.
Dinner: Orange — Roasted yams certainly cover the color orange.
Dessert: Red — Strawberries are at the beginning of their season and sliced or whole they make a wonderful dessert.

It is super easy to add a variety of color to your daily diet, but might require a little planning ahead and thinking back. You can substitute purple cabbage for green, red pepper for green, broccoli for cauliflower, yams for regular spuds . . . you get the point. Tell me below how you work color into your daily diet?


Join The Conversation
Soniabonya Soniabonya 8 years
I love eating the rainbow, though I tend to slack a little. Apples for green, oranges well orange, strawberries, pineapple, kiwi and bananas have all been part of my menu lately. I got to up my blue and purple intake it seems. Blueberries and eggplant! well... not together. . .
Wild-Magelet Wild-Magelet 8 years
Don't forget the white, too. :) Not so much bread and potatoes (although they're obviously important, as well, for grains) but cauliflower, white-fleshed sweet potato, parsnips, onions and garlic - all good!
tsp tsp 8 years
i love using this as a guide! easy to remember to eat the rainbow!
Spectra Spectra 8 years
I try to eat a very colorful diet...I LOVE my fruits and veggies!!! I eat spinach, yellow squash, red peppers, blueberries, raspberries, strawberries, carrots, broccoli, tomatoes, and mushrooms every day. Brown is definitely important...not chocolate, but mushrooms! They are a great source of B-vitamins and fiber.
aimeeb aimeeb 8 years
Great breakdown on how to get it done. Thanks!
ilanac13 ilanac13 8 years
i love the thought of this one - and it makes it more interesting to find things to eat if you're looking to color code your diet.
mamasitamalita mamasitamalita 8 years
does brown (aka chocolate) count? :)
nancita nancita 8 years
Fun idea. I need to step up the blue.
luckykarma luckykarma 8 years
I will be happy when I get my house and I can grow my own garden full of yummy veggies!
UrbanBohemian UrbanBohemian 8 years
It'll definitely be easier to do this now that more produce is reaching their peak season. California is lucky in that way that they have many fresh produce options for most of the year.
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