A great principle to follow when we’re trying to make healthy eating a daily habit is to ‘eat the rainbow’. Eating the rainbow means eating fruits and vegetables of a range of different colours each day or even, if possible, at every meal. Fruits and vegetables provide us with vitamins, minerals, fibre and also other natural plant compounds – called phytonutrients – which are beneficial to our health. Because each fruit and vegetable contains different nutrients, eating the rainbow is a great way to make sure we get all the different vitamins and minerals that our body needs. Eating the rainbow adds flavour and excitement to meals too!
To eat the rainbow, try and include one fruit or vegetable from each of these colour groups each day:
• Red e.g. tomatoes, red pepper, red cabbage, raspberries, strawberries, red apple
• Yellow or orange e.g. carrots, pumpkin, oranges, lemons, apricots, peaches,
• Purple or blue e.g. blueberries, blackberries, aubergine, purple cabbage, purple grapes, plums
• Green e.g. broccoli, cauliflower, spinach, peas, kiwi fruit
• White or brown e.g. onions, garlic, mushrooms, turnip