Eating the Colors of the Rainbow, Paint your Plate!

Eating the Colors of the Rainbow, Paint your Plate!


The world is full of color, and children tend to be attracted to bright colors!

Encouraging your children to 'eat the rainbow' and paint the plate with colorful food provides them with the essential nutrients their body needs to thrive. Colorful produce contains different pigments, or phytonutrients, which give them their color.

Different-colored produce is linked to higher levels of specific nutrients, antioxidants, fiber, anti-inflammatory molecules, and health benefits.

Choosing different colors of fruits and vegetables each day and throughout the week can be an adventure when you get the kids involved with the process. Start with a shopping list and have the children identify fruits and vegetables from each rainbow color.

Using a rainbow as a guide will provide a wide range of vitamins and minerals.

The rainbow colors in the official order are red, orange, yellow, green, blue, indigo, and violet. Each color represents a different phytochemical and nutrient set that may benefit your health.

Let's explore the colors!

Red Fruits & Vegetables

Beets, cherries, cranberries, pink grapefruit, pomegranates, radicchio, radishes, raspberries, red apples, red grapes, red peppers, red potatoes, rhubarb, strawberries, tomatoes, tomato sauce, tomato juice, watermelon

Orange/Yellow Fruits & Vegetables

Acorn or butternut squash, apricots, cantaloupe, carrot, grapefruit, lemons, mangoes, nectarines, oranges, orange juice, orange peppers, papaya, peaches, pineapple, pumpkin, summer squash, sweet potatoes, tangerines, yams, yellow apples, yellow peppers, yellow squash

Green Fruits & Vegetables

Artichokes, asparagus, avocados, bok choy, broccoli, Brussels sprouts, celery, collard greens, cucumber, green beans, green cabbage, green grapes, green onions, green peppers, kale, kiwi, leeks, limes, mustard greens, okra, peas, peas, romaine lettuce, snow peas, spinach, sugar snap peas, watercress, zucchini

Purple/Blue/Indigo Fruits & Vegetables

Blackberries, blueberries, currants, dates, eggplant, purple grapes, purple grape juice, plums, prunes, purple figs, raisins

Since white light combines all colors in the color spectrum and has all the colors of the rainbow, I have included the list of white fruit and vegetables to provide more options for your colorful plate.

White Fruits & Vegetables

Bananas, cauliflower, garlic, mushrooms, onion, potatoes, parsnips, and shallots.

How many colors will you add to your meals today?

Add a little color to your life and challenge yourself to add fruits and vegetables from the rainbow wheel to your daily food intake. The more colorful the food, the better.

Wishing you a colorful day!

Nancy Guberti is a Functional Medicine Specialist, Nutritionist, and Author, and she is passionate about empowering others to become their health advocate. She is the founder of Total Wellness Empowerment Membership & Podcast, Look and Feel Great Method, and Total Wellness Empowerment Institute. Learn more and be empowered at