Eating the Rainbow: Nutritional Benefits of Each Color [Infographic]

We all know that it’s important to incorporate as many fresh fruits and veggies into our diets as possible. They’re packed with vitamins and nutrients that play a vital role in maintaining our health and well-being.

Whether it’s the best leafy greens or foods rich in antioxidants, there’s a wide selection out there, and it can be difficult to tell which foods have which benefits. Are you looking for foods that speed up your digestion? Or healthy ways to boost your energy levels? What about foods to reduce inflammation?

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Expert Dietary Recommendations

The CDC recommends that individuals get as many of their vitamins and minerals from natural food consumption as possible, as opposed to artificial sources such as vitamins. The first recommendation in their official 2020 Dietary Guidelines report is to consume plenty of fruits and vegetables, key sources of these nutrients.

It’s recommended that people do this by eating a wide variety of fresh foods to meet all their dietary needs — fresh foods in all colors.

How to Eat More Colorful Nutrient-Rich Foods

Most individuals fall short of the recommended daily intake of both fruits and vegetables, particularly fresh sources. It’s stated that nearly 33% of people’s fruit intake comes by way of juice instead of whole fruits. Consuming fruits this way can lead to an increase in added sugar and a decrease in the fiber that’s often found in the skin of fruits.

Including more whole fruits and veggies into your diet doesn’t have to mean a huge shift in eating. One way to bring more healthy colors to your plate is to add fresh fruits and vegetables to your favorite dishes.

Adding colorful fresh food to your meal plan can help ensure you receive the necessary nutrients to function at your very best. We’re here to break down these colors of the rainbow- food style.

Creating a Colorful Diet

Next time you go food shopping, try selecting two or three new fruits and veggies of different colors to add to your cart. Make it a goal to try these new colors throughout the week. Each time you visit the supermarket, pick a new variety of different colored fresh foods. Once you figure out your favorites, it will be easy to eat the rainbow.