Here's a fact: all fruits and vegetables are good for you. But some are better than others. If you want to make sure that you're eating all the colors of the rainbow, here's what you need to know:
What are the benefits of eating fruits and vegetables?
- Fruits and vegetables are good sources of vitamins, minerals, fiber, and antioxidants.
- Fiber helps lower cholesterol and keeps your digestive system healthy. It also prevents constipation by keeping you regular.
- Antioxidants help prevent cancer and other diseases such as heart disease by fighting off free radicals that damage cells in the body.
- Eating a wide variety of colors will give you the most nutrients: each color gives you different vitamins and minerals that work together to keep your body working properly!
- The best way to get more fruits and veggies into your diet is by eating them instead of drinking them (i.e., juice). This way the fiber stays intact which has many health benefits including reducing the risk for diabetes or heart disease.* You can find colorful foods all year round in grocery stores but they tend to be cheaper when they're in season locally (which means no shipping costs!)
Why should I make sure to eat a wide range of colors?
You should make sure to eat a wide range of colors because they have different nutritional benefits. The more colors you eat, the more nutrients you get.
- The more color, the more antioxidants. Antioxidants help fight disease and keep your immune system strong by preventing cell damage that can lead to cancer or heart disease.
- The more color, the more vitamins, and minerals (such as potassium). Vitamins and minerals are essential for keeping your body running smoothly, so they're important even if they don't provide any direct health benefits on their own--though some do! For example:
- Green leafy vegetables contain vitamin K which helps prevent blood clots; red bell peppers have lycopene which may protect against cancer; berries are good sources of fiber which helps lower cholesterol levels; oranges contain folate which reduces the risk of birth defects when consumed during pregnancy
What's the best way to get more fruits and veggies into my meals?
When it comes to getting your daily dose of fruits and veggies, the best way is to make sure you're eating a rainbow of colors every day.
- Use a variety of colors in each meal
- Eat more than one fruit or veggie at a meal (e.g., combine carrots with broccoli)
- Make sure you have a good variety in your diet--don't forget the greens! Calculate how many servings of fruits and vegetables are recommended for your age by using this calculator from the US Department of Agriculture (USDA). If there are any gaps in your intake, look for ways to fill them in with other nutritious foods like whole grains, nuts/seeds/legumes/beans, and low-fat dairy products.
What are the top five colorful foods that should be in everyone's diet?
The five most colorful fruits and vegetables are:
- Red: tomatoes, red peppers, watermelon
- Orange: carrots, sweet potatoes, mangoes
- Yellow: yellow bell peppers and corn (yellow corn is actually a different color than white corn) bananas
- Green: spinach broccoli kale
Blue/Purple: blueberries plums White Onions Bananas Potatoes Mushroom Etc... Black Beans
How can I make sure my kids don't turn up their noses at vegetables?
If you're trying to get your kids to eat more vegetables, here are some tips:
- Make vegetables a part of their daily diet. Vegetables are an important part of any healthy diet and should be included in meals at least twice per day (more if possible).
- Offer different kinds of vegetables. It's best if you can offer a variety of colors so that they get all the nutrients they need from different sources. Try spinach or kale one night, carrots another night, and tomatoes still another night--and don't forget about fruit! Fruits such as blueberries, grapes, and bananas also contain many essential vitamins and minerals for growing bodies!
- Include vegetables in your child's favorite foods. For example: If your child loves spaghetti sauce with meatballs then add some broccoli florets into the sauce before cooking; if he/she likes mashed potatoes make sure there is some cauliflower mixed into them too...you get where I'm going here? The point is: don't force them down his throat but rather try making these foods something fun instead!!
Which fruits and vegetables have the most nutrients?
- The top five fruits, in order of nutrient density:
- Watermelon
- Grapefruit
- Kiwi fruit
- Orange (and other citrus fruits)
- Cantaloupe melon
A rainbow diet is a great way to boost your nutrition
When you eat a rainbow diet, you're eating a variety of fruits and vegetables. Eating these colorful foods is good for your body because they contain many different nutrients that help keep us healthy.
A rainbow diet helps to boost our immune systems, protect against disease and fight off infection. It also helps us stay energized throughout the day by providing us with enough energy from all the vitamins, minerals, and fiber found in fruits and vegetables!
The best part? You don't have to do anything out of the ordinary--just make sure that every meal includes at least one item from each color group (red/orange/yellow; green; blue/purple).
Conclusion
Eating the rainbow is a simple way to boost your nutrition and it doesn't have to be complicated. You can start by adding more fruits and vegetables to your diet, no matter what color they are! You'll also notice that there are plenty of ways to incorporate these foods into your meals without having them look or taste like they came from another planet.
