One of my favourite lecturers at College, Michelle, a French lady with a beautiful accent and enormous amount of knowledge when it came to nutrition, had a favorite saying: “every day you need to eat a rainbow”.
It stayed with me and today I repeat that to every client who comes to see me.
Eating a variety of foods is one of the best ways to ensure that you are getting the fullest range of nutrients in your diet. And the best way to make sure you get lots of nutrients in your meal is, you guessed it, to eat a “rainbow” – lots of veggies and fruit in different colours – red, dark green, yellow, blue, purple, white and orange. It not only provides eye candy for the children, it also is the best way to ensure that you are getting heaps of goodness with every meal.
Orange fruit and veggies -coloured by natural plant pigments called “carotenoids.” Carotenoid-rich foods can help reduce the risk of cancer, heart disease and can improve immune system function. They are also great for maintaining healthy mucous membranes and healthy eyes.
Red fruits and veggies – coloured by natural plant pigments called “lycopene” or “anthocyanins.” They act as powerful antioxidants that protect cells from damage.
Blue and purple fruits and veggies – coloured by natural plant pigments called “anthocyanins.” Here we have those powerful antioxidants again, and as you already know, they protect cells from damage. They may help reduce the risk of cancer, stroke and heart disease.
Green fruit and veggies -coloured by natural plant pigment called “chlorophyll”, they also contain “lutein”, and“ indols”. Together they help to prevent different types of cancer and may help reduce the risk of cataracts and age-related macular degeneration.
White fruits and vegetables are coloured by pigments called “anthoxanthins.” They contain photochemical called allicin, which can help lower cholesterol and blood pressure and may help reduce the risk of heart disease.
Have you had a rainbow today?