Eat Healthy: Eat the Rainbow!

Food is fuel for the body and you need the proper fuel to stay healthy and well. This is especially important for busy, working moms who are constantly on the go. The right food will keep you energized! Eat healthy by eating the rainbow!

Fresh fruits and vegetables are better for you than processed foods like cookies, bread and microwave ready meals. Processed foods usually have added salt, sugar and fat. According to the National Institutes of Health, a healthy diet can help you maintain a healthy weight and reduce the risk of certain illnesses.

Think of it this way, you wouldn’t fill your car with diesel fuel. It’s the wrong fuel for your car and would cause lots of internal damage. The same principle applies to food for our bodies. How do we fuel our bodies properly? By eating a well-balanced diet full of colorful, nutritious foods. In other words, to eat healthy, eat the rainbow!

Convincing Statistics

Recommended daily servings of fruits and vegetables vary based on age, gender and physical activity. For the average adult, the USDA suggests eating 2 cups of fruit per day and 2.5 cups of vegetables every day. Unfortunately, according to the CDC, only 10% of adults are getting the recommended requirements of fruits and vegetables. Not getting enough fruits and vegetables puts you at risk for chronic diseases like diabetes.

Filling your plate with colorful foods is a simple and easy way to improve your nutrition. Fruits and vegetables are full of nutrients and fiber. Healthy eating helps fight off chronic disease like heart disease and diabetes and improves your immunity. According to an article published by Harvard Health Publishing, a diet high in fruits and vegetables can boost your immune system.

ADD A VARIETY OF COLORS TO YOUR PLATE

The different colors of fruits and vegetables are due to their phytonutrients. Phytonutrients are believed to help prevent various diseases. Each color provides different health benefits. According to WebMD, many phytonutrients are antioxidant and anti-inflammatory meaning they help fight free radicals from damaging tissue in the body and help fight inflammation.

Here are some suggestions for eating the rainbow:

Note: This list is not all-inclusive, but just a starting point. However, you can get a great list of colorful foods to fill your plate, and their potential benefits, in this post by Healthline.com on eating the rainbow.

Red

• Red Peppers
• Tomatoes
• Watermelon
• Cherries

ORANGE

• Oranges
• Carrots
• Pumpkin
• Sweet Potato

yellow

• Corn
• Summer Squash
• Pineapple
• Lemon

green

• Broccoli
• Leafy greens: collards, arugula, turnip greens
• Spinach
• Kale

blue & Purple

• Berries: blueberries, blackberries & raspberries
• Plums
• Eggplant
• Figs

white

• Onions
• Cauliflower
• Mushrooms

HOW TO ADD MORE FRUITS AND VEGETABLES TO YOUR DIET

• Add toppings- add veggies to your pizza or add fruit to your cereal or oatmeal
• Sneak them into your recipes- add veggies into your sauces, casseroles, or soups.
• Have pre-portioned snacks ready- make fresh fruit cups, veggie and hummus snack packs, or have a fruit or veggie tray ready for snacking in your fridge.
• Create smoothies- mixed with fresh fruits and veggies
• Experiment with different methods of cooking- like roasting or grilling your veggies.

make a colorful plate

According to the USDA, half of your plate should be filled with colorful fruits and veggies at each meal. By eating the rainbow, you are providing your body with the best fuel possible. If you are needing to lose weight and improve your health, talk to your physician about what fruits and veggies would be best for you to incorporate into your specific daily diet.

Research shows that a diet high in fruits and vegetables can help prevent disease and give you the energy you need each day. Eat healthy by eating the rainbow!

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