Eating the Rainbow

Eating the colors of the rainbow
You've probably heard the slogan "5-A-Day," (a reminder to eat at least five servings of fruits and vegetables each day), but have you ever heard of eating the rainbow? It is not an actual diet, but refers to choosing foods that are the colors of the rainbow.

Fruits and vegetables can be organized by color. Each color gives us different nutrients. Eating the full rainbow of foods on a regular basis helps give your body the nutrients it needs. These nutrients strengthen your immune system and help prevent disease and aging. They lower your risk for certain cancers, type 2 diabetes, high blood pressure and eye diseases.

The next time you are in the supermarket, try to choose fruits and vegetables from each of these categories:

Red fruits and vegetables:

• Improve memory
• Maintain heart and urinary tract health
• Lower the risk of some cancers

Sources: red apples, cranberries, red grapes, pomegranates, raspberries, strawberries, watermelon, pink or red grapefruit, tomatoes, radishes, radicchio, red peppers and red onions.

Blue/purple fruits and vegetables:

• Fight aging
• Improve memory
• Reduce risk of some cancers
• Improve urinary tract health

Sources: raisins, blackberries, plums, purple grapes, eggplant and purple cabbage.

White fruits and vegetables:

• Reduce cancer risks
• Lower cholesterol levels
• Improve heart health

Sources: bananas, white nectarines, white peaches, garlic, cauliflower, mushrooms, onions and potatoes.

Green fruits and vegetables:

• Full of antioxidants
• Reduce the risk of some cancers
• Help maintain good vision
• Help build strong bones and teeth

Sources: green apples, green grapes, kiwi fruit, honeydew melon, avocado, broccoli, spinach, zucchini, lettuce, celery and asparagus.

Yellow/orange fruits and vegetables:

• Improve heart health
• Reduce the risk of some cancers
• Strengthen immune system

Sources: yellow apples, apricots, cantaloupe, oranges, peaches, nectarines, mangoes, grapefruit, pineapple, yellow peppers, pumpkin, sweet corn, yellow tomatoes, lemons and sweet potatoes.

Sources:

Alexandria City Public Schools. Reach your peak by eating a rainbow of color. Accessed May 7, 2007.

Yale New Haven Hospital. Color Your Plate! Accessed May 7, 2007.