Practical Ways to Eat Your Colors

Eating your colors means filling your plate with naturally colorful fruits, vegetables, beans, herbs and spices to get a wide range of nutrients. If you’re new to “eating a rainbow”, start small and add one new color each week and build from there.

Why colorful foods matter

Bright produce is rich in vitamins, minerals, antioxidants and phytonutrients that help protect cells and support immunity, heart health, brain function, healthy skin and more.

Colors can signal specific nutrients:

• Red foods can contain lycopene for heart health and lowering inflammation
• Orange and yellow foods are rich in beta-carotene and vitamin C for eye health and immune health
• Green foods provide folate, vitamin K and lutein for healthy blood cells and gut health
• Blue and purple foods offer anthocyanins for brain health
• White or tan foods may contain allicin (in garlic and onions) and potassium (in bananas and potatoes), which are often a source of fiber for gut health

Eating colorful foods also adds fiber for digestion, water for hydration and natural, low-calorie volume that helps you feel full.

Easy ways to eat your colors

Making colorful eating a habit is easier than you think. Try these practical, everyday ideas to start eating the rainbow.

• Build "everything-but-the-kitchen-sink" meals. Use salads, bowls and smoothies as blank canvases to pile on the color.
  • Salads and bowls: Start with mixed greens, then layer cherry tomatoes, shredded carrots, bell peppers, purple cabbage and a sliced avocado.
  • Smoothies: Blend a vibrant mix of spinach, frozen mango, blueberries and Greek yogurt.

• Cook with herbs and spices. Turmeric adds a golden hue, paprika and chili powder bring red warmth, parsley and cilantro add fresh green and a sprinkle of sumac, lavender or purple basil adds a pop of purple. A touch of citrus zest brightens both color and flavor.
• Incorporate them in your breakfast. For breakfast, make a yogurt parfait with strawberries, pineapple and kiwi, or scramble eggs with spinach, bell pepper and tomatoes.
• Snack smarter. Swap ultra-processed snacks for naturally colorful options.
  • Savory: Keep cut bell pepper strips, celery or cucumbers with hummus readily available.
  • Sweet: Snack on apple slices with nut butter and cinnamon.

• Simple dessert: Try baked peaches with a dollop of yogurt and crushed pistachios, or dark chocolate-dipped strawberries.
• Change it up: Try some of your favorite fruits and vegetables in a different color. Did you know that sweet potatoes come in traditional orange varieties, as well as purple and white? Apples can come in colors including red, yellow, green and pink. Peppers come in almost all colors of the rainbow with varying spice levels. Have fun trying new colors!

Hide your veggies

If you're struggling to incorporate enough vegetables or you’re not a fan of the texture or flavor, try these simple tactics:

• Bake and blend: Fold shredded zucchini or carrots into oatmeal, muffins or pancake batter. Substitute cauliflower for half your potatoes for more nutritious mashed potatoes.
• Smoothie power: Blend handfuls of spinach or kale into your fruit smoothies; the flavor is often completely masked by the fruit.
• Sauce swap: Stir finely chopped mushrooms, onions or peppers into pasta sauce, chili or taco meat.
• Riced veggies: Use riced cauliflower or broccoli mixed into regular rice for a nutrient boost.

Take action

Commit to adding one new color to your plate today. Whether it's a sprinkle of purple onion on your sandwich or a handful of orange carrots, every color counts on your journey to better health.

For more guidance on healthy eating, you can contact Firelands Weight Management and Nutrition Clinic at 419-557-6992.