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The Rainbow Diet Nutrition Ideas

By Kimberly Butts

The concept of adding variety into your diet is not just limited to cultivating new taste buds, but expanding your foods color pallet as well. Attempting to eat a balanced diet can be stifled by consuming bland, colorless foods drowned in dressings and sauces in an effort to spice things up. Foods rich in color, aroma and fibrous texture provide fundamental nutrients needed to ensure optimal nutrition.


The rainbow diet is not a diet at all, but a concept of eating to achieve ideal nutritional intake. By consuming foods with deep or vibrant colors at every meal, you inevitably increase your intake of fruits and vegetables. Such foods are bursting with antioxidants, fiber, vitamins and minerals, thereby making them a foundational part of a healthy diet. Being naturally low in calories, vegetables complete a nutrient rich meal without contributing to excessive caloric intake or residual weight gain.

Importance of Color

Various colors, with respect to food, are associated with being great sources of vital nutrients. Red foods such as tomatoes, beets and cranberries provide Lycopene, and is said to reduce certain types of cancer. Blue and purple foods like blueberries, eggplants and purple grapes have a positive effect on aging as well as improving your memory. Rich, green colored foods, namely avocados, asparagus and spinach possess nutrients that help maintain healthy eye sight. Brilliantly pigmented fruits and vegetables also provide a powerful boost to your immune system.

Whole Foods

When feasting on foods from the full spectrum of color, make a point to consume them in their entirety. According to Annemarie Colbin, Ph.D. of Food and, eating whole foods ensures consumption of the maximum amount of natural nutrients in the right proportions. Consuming partially processed food senselessly speeds up the digestive process, which gives way to overconsumption because your body does not feel satisfied.

Recommended Servings

Many fruits and vegetables are excellent sources of vitamin A, vitamin C, folate or potassium, are low in fat and sodium and are high in fiber says The US Department of Agriculture. In order to benefit from full potential of these power paced food, you must integrate the recommended amount into your daily diet. Aim for a minimum of five servings each day for a inactive individual and upwards of seven servings for the active to very active. Combining color and quantity when fueling your body with these extraordinary foods proves to be a recipe for successful nutrition.

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