Tips for Eating the Rainbow


We all know that eating a colorful whole foods based diet is the best way to ensure we are getting optimal levels of different micro nutrients like antioxidants and vitamins. Our skin depends on these important nutrients in order to heal itself, protect us from toxins and inflammation and to stay looking as youthful as possible. However, knowing and practicing are two very different things. How often do you “eat a rainbow?”

I love this idea of taking time to think about all the colors you’ve consumed each day. All too often, we tend to focus on the macro nutrients (fat, protein and carbohydrates) and not the micro nutrients. Focusing on color can help with this. I’ve written about it before, and wanted to share these articles because they provide helpful tips, recipes and visuals for rainbow eating.

We should be getting at least 5-7 servings of fruits and veggies every day (focus should be on veggies!) A serving is roughly the size of your fist. It sounds like a lot but it’s actually pretty darn easy to do when you are aware of what you eat. It’s also easier if you are a fan of salads and smoothies!

This wonderful article from Wholeliving.com showcases each color’s attributes and nutrients and offers a recipe for each color too! <Eat a Rainbow>

Veganculinarycrusade.com posted a delicious recipe for a rainbow salad with tahini dressing. You can easily substitute their ingredients with your favorites, or ones you have on hand. You can use this idea to make rainbow bowls as well, using whole grains, legumes, veggies and more!

I also found a really great article on getting your children, even toddlers, to eat the rainbow along with you. The nutritionist who wrote the article also provides an adorable rainbow chart for your child to fill out each day:

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