What exactly does it mean to eat a rainbow? It means focusing on choosing fruits and vegetables from every color in the rainbow, which will give your body the nutrients it needs. Think variety, think color – from dark leafy greens to bright citrus fruits. Foods that are naturally colored contain what are known as phytochemicals that are disease-fighting substances and give fruits and vegetables their beautiful array of colors.

“As the American Cancer Society says, each of the colors usually represents different nutrients,” says Kathy Taylor, RD, director of nutrition at Grady Memorial Hospital in Atlanta. “Eating from the rainbow ensures that you will be receiving a variety of nutrients.”

Research has shown that eating a variety of nutrients can be beneficial for many reasons:

• Improve memory
• Help ward off type II diabetes
• Reduce high blood pressure
• May inhibit inflammation
• Lower certain cancer risks
• May lower LDL (bad) cholesterol
• Strengthen your immune system
• Help maintain urinary tract health
• Build strong bones and teeth
• Prevent some eye diseases
• Maintain heart health

Red – Red fruits and veggies tend to be high in manganese and fiber as well as vitamins A and C. Some red fruits and vegetables are also loaded with lycopene, which may reduce the risk of certain cancers. Capsaicin can help reduce pain and can be found in chili peppers, which can easily be scrambled into eggs and stir-fries. Try eating more red bell peppers, cranberries, beets, tomatoes, cherries, raspberries, strawberries, watermelon, beets, radicchio, radishes, red potatoes and rhubarb.

Orange – Sweet potatoes, carrots, cantaloupe, tangerines, papaya, butternut squash, pumpkins, orange peppers, peaches, apricots, carrots, grapefruit, mangoes, oranges, sweet potatoes, etc. contain a similar vitamin and mineral profile as reds. Not only will you get Vitamins A and C, orange fruits and veggies are loaded with B6, potassium, Beta-Cryptoxanthin (plays an important role in vision and in bone and cell growth) and Alpha-Carotene which bolsters immunity.

Yellow – I’m sure bananas come to mind when you think of yellow fruits, which are wonderful sources of potassium and fiber. Other yellow fruits and vegetables such as pineapple, corn, spaghetti squash and yellow peppers contain manganese, bromelain (may ease indigestion and asthma), lutein and Zeaxanthin (helps keep eyes strong).

Green – We hear all the time to eat more leafy greens. I recommend adding a large variety to your diet such as arugula, celery and parsley. Many greens contain chlorophyll, which may decrease the risk of some cancers. Spinach, broccoli and asparagus contain lutein, which aids eyesight, and folate, which supports cell reproduction. Green tea contains catechins, which may lower LDL. Eat lots of kale, brussels sprouts, artichokes, asparagus, avocados, broccoli rabe, chinese cabbage, cucumbers, endive, green apples, green beans, green onions, green grapes, leeks, limes, okra, peas and zucchini.

Blue/Purple – Blueberries probably pop in your mind when you think of eating blue. These little berries are one of nature’s most powerful antioxidants! They are very versatile and can be added to salads, cereals or eaten by the handful. Blue and purple fruits and veggies also contain lutein, resveratrol, fiber, flavonoids and quercetin. Purple indicates the presence of anthocyanics, which are antioxidants that help protect blood vessels. Antioxidants also preserve healthy skin, so eat more purple cabbage, berries, red onions, eggplant, prunes, Concord grapes, plums, purple potatoes, currants and purple cauliflower.

White – Although white may not be much of a color, white vegetables such as parsnips, rutabagas, daikon radish, cauliflower, potatoes (yes, you can eat white potatoes!), mushrooms, kohlrabi and jicama contain powerful vitamins and minerals that we can’t ignore like vitamins C, K and folate. Don’t forget onions and garlic, which have a compound called allicin that may protect the heart and blood vessels from damage.

Now is as good of time as any to start exploring a variety of fruits and vegetables. By adding more variety in your diet, you can maximize your intake of a broad range of nutrients, guaranteeing you a diverse amount of essential vitamins and minerals.

So, who’s ready to “eat a rainbow”? Comment below with the changes you plan to make when it comes to eating a rainbow!

I’m going to show you how easy it is to use already prepared food that’s in your fridge to create something a little different if you have the time and desire to do so.  I keep most of my food ready in containers in the refrigerator if I need to grab and eat on the run (no excuses, right?), but if I have the time I can always turn it into something a little fancier and fresh, just like this simple yet tasty dish.

6 oz pre-cooked beef
4 – 6 purple onion rings
1/3 cup Zucchini squash, chopped
1/2 cup fresh broccoli florets
2 Tbsp green pepper
2 Tbsp red pepper
Tiny pinch cayenne pepper (to taste)
1/2 Tbsp Bragg Amino Acid
1/4 tsp garlic powder (or to taste)
Water as needed

These listed food items are ones that you should have already cut, cleaned, cooked, etc in your fridge.  I had my beef already cooked into a patty and all my veggies were washed and cut up.  All I had to do was cut a few of the veggies into a little smaller pieces and chop up my beef patty.

Start by sautéing your onions in a pan (you can lightly spray with spray oil if you’d like, but I like to sauté with a little water).  Once they are slightly cooked, add in broccoli and squash.  Cook for approximately 1 minute and add in green and red peppers.  Sprinkle with your garlic powder and cayenne pepper and add in Bragg Amino Acid and stir.

If your water completely cooks out, you can add 1 Tbsp at a time until everything is cooked to your desired texture.  Finally, add in your already cooked beef, ensuring there is a little water left, which will help make your beef nice and juicy again and not be overcooked.  Heat just long enough to the warm the beef and cook the water out then remove from heat and enjoy!

Calories:  267
Carbs:  9
Fat:  13
Protein:  28

See how easy it is to make foods you already have prepped and handy into something new and delish?

Do you do something similar with food you already prepped on hand? Share in the comments – I’d love to hear it!