Eat the Rainbow

Skip the math: every color of fruit and vegetable brings its own nourishment, and variety does the work for you.

Up Front: Several colors on your plate means you are on the right track. Variety does the nutrition work, no counting required.

Why it matters

Why It Matters

One of the simplest ways to eat well does not require counting anything: just add color. Different colored fruits and vegetables carry different vitamins, minerals, and protective plant compounds, so the more colors you eat across a week, the broader the nourishment you get.

Color usually means flavor and freshness too.

What to know

What each color brings

Red. Tomatoes, strawberries, red peppers: heart- and skin-supporting compounds.

Orange & yellow. Carrots, sweet potato, squash, citrus: vitamin A and C.

Green. Leafy greens, broccoli, peas: folate, fiber, and minerals.

Blue & purple. Berries, grapes, cabbage: antioxidants that support the brain.

White & brown. Onions, garlic, mushrooms, cauliflower: their own protective compounds.

Simple test: If your plate has several colors on it, you are usually on the right track. Variety does most of the work for you, no tracking required.

Try this

Try This

Add a little more color this week.

Which colors show up most on your plate, and which are missing?

What is one new fruit or vegetable color you could add this week?

The Bottom Line: Each color carries its own nutrients. Keep mixing them and the coverage takes care of itself.

Wellness education, not medical advice. For questions about your health, medications, or a condition you manage, discuss it with your primary care provider.