Natural Energies College, Complementary Therapies Diplomas
Natural Energies College
Natural Energies College, Complementary Therapies Diplomas

Rainbow diet - A colourful guide to healthy eating

Holistic Living Articles

If life is to be enjoyed, then it has to be simple. Food is one of life’s simple pleasures. And yet to get our diet right – what to eat, quantity, quality…. seems to get more and more complicated. Thankfully, nature is always on hand to take us back to basics and make life a little easier for us. How can you ensure that your diet has all the goodness your body needs? COLOUR.

Eating a variety of colourful foods boosts your immunity, is high in antioxidants and fibre, slows down the ageing process, keeps the mind sharp, improves eyesight, maintains the health of the heart, bones, muscles and teeth to name but a few health benefits.

A natural, colourful diet ensures that you get a wide variety of nutrients and health benefits and all you have to remember is to eat at least one food from the 5 colour groups each day! Not only is it easy but it’s also a wonderful way of engaging children in healthy eating. How many colours have you eaten today?

Red - apples, beetroot, blood oranges, cherries, cranberries, kidney beans, pink grapefruit, pomegranates, radishes, raspberries, red grapes, red peppers, red potatoes, rhubarb, salmon, strawberries, tomatoes, watermelon.

Orange/ Yellow - apricots, butternut squash, cantaloupe, carrots, cheese, egg yolks, grapefruit, nectarines, lemons, mandarins,mangoes, nuts, papaya, peaches, persimmons, pineapple, pumpkin, oranges, orange & yellow peppers, split peas, squash, sweet corn, sweet potatoes, tangerines, yellow tomatoes.

Green - apples, artichoke, asparagus, avocado, bitter melon, broccoli, brussels sprouts, cabbage, celery, cucumbers, grapes, green beans, green lentils, green peppers, herbs, honeydew melon, kiwi fruit, leafy greens, limes, peas, spinach, spring onions, zucchini.

Blue/Purple - black berries, blueberries, eggplant, figs, grapes, passion fruit, plums, prunes, purple cabbage, raisins, red onion.

White - bananas, bread, cauliflower, chicken, coconut, cottage cheese, egg whites, fish, garlic, ginger, lychees, mushrooms, onion, pears, potatoes, white beans, white nectarines, parsnips, rice, tofu, turnip.

Tips for colourful eating:

  • Avoid artificial colours
  • Foods with strong, vibrant colours are healthier for you
  • Buy fresh and organic whenever possible
  • The healthiest part of many fruits and vegetables is in the peel
  • Be creative with your daily colour choices by maintaining variety



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