{"id":45600,"date":"2022-08-10T03:34:09","date_gmt":"2022-08-10T03:34:09","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=45600"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"foods-of-the-rainbow","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/","title":{"rendered":"Foods Of The Rainbow: A Guide To Eating Colorfully"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#What_Does_It_Mean_To_Eat_The_Rainbow_When_Referring_To_The_Food_Plate\" >What Does It Mean To Eat The Rainbow When Referring To The Food Plate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Why_Is_It_Important_To_Eat_A_Rainbow_Foods\" >Why Is It Important To Eat A Rainbow Foods?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#They_Are_Rich_In_Phytonutrients\" >They Are Rich In Phytonutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#They_May_Help_Reduce_The_Risk_Of_Chronic_Diseases\" >They May Help Reduce The Risk Of Chronic Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#They_May_Help_Support_Your_Immune_System\" >They May Help Support Your Immune System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Theyre_Good_For_Your_Gut\" >They&#8217;re Good For Your Gut<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#They_May_Help_You_Lose_Weight\" >They May Help You Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#They_May_Help_Reduce_Inflammation\" >They May Help Reduce Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Theyre_Also_Good_For_Your_Skin\" >They&#8217;re Also Good For Your Skin<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#How_Do_You_Eat_A_Rainbow_A_Day\" >How Do You Eat A Rainbow A Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Rainbow_Diet_Breakfast_Options\" >Rainbow Diet Breakfast Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Rainbow_Diet_Lunch_Options\" >Rainbow Diet Lunch Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Rainbow_Diet_Snacktime_Options\" >Rainbow Diet Snacktime Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#Rainbow_Diet_Dinner_Options\" >Rainbow Diet Dinner Options<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve heard the phrase &#8220;foods of the rainbow&#8221; before, you might be wondering what it means. The phrase is actually referring to eating a variety of colorful fruits and vegetables.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">It&#8217;s no secret that <a href=\"https:\/\/betterme.world\/articles\/ramen-diet\/\">eating<\/a> plenty of fruits and vegetables is good for your health. In fact, the U.S. Department of Agriculture (USDA) recommends that adults eat at least 2 cups of fruit and 2-1\/2 cups of vegetables per day (<\/span><a href=\"https:\/\/www.ers.usda.gov\/amber-waves\/2019\/june\/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what you might not know is that the benefits of eating fruits and vegetables go beyond just general good health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that people who eat a diet rich in fruits and vegetables may be at lower risk for developing chronic diseases such as heart disease, cancer, stroke, and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll explore the benefits of eating a rainbow of fruits and <a href=\"https:\/\/betterme.world\/articles\/kimchi-diet\/\">vegetables<\/a>. We&#8217;ll also provide some tips on how you can add more color to your diet.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_It_Mean_To_Eat_The_Rainbow_When_Referring_To_The_Food_Plate\"><\/span><strong>What Does It Mean To Eat The Rainbow When Referring To The Food Plate?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also referred to as the &#8220;rainbow diet&#8221;, eating the rainbow is a term used to describe <a href=\"https:\/\/betterme.world\/articles\/men-body-types\/\">consuming foods<\/a> from each color of the natural spectrum.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The colors of fruits and vegetables indicate clues about their nutrient profiles, so by filling your plate with a variety of hues you&#8217;re ensured to get a good mix of vitamins, minerals, <a href=\"https:\/\/betterme.world\/articles\/carnivore-diet\/\">antioxidants<\/a>, and phytochemicals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are examples of 7 colors of the rainbow foods:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red fruits &#8211; watermelon, tomatoes, strawberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orange fruits &#8211; oranges, apricots, mangoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yellow fruits &#8211; lemons, bananas, papayas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green vegetables &#8211; broccoli, Brussels sprouts, kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blue foods &#8211; blueberries, blackberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purple foods &#8211; grapes, eggplant<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White fruits and vegetables &#8211; onions, cauliflower, garlic<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The United States Department of Agriculture (USDA) recommends filling half of your plate with fruits and vegetables at every meal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If you&#8217;re aiming to eat the rainbow, that would mean consuming a variety of colors at each meal or throughout the day.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/endomorph-female-diet\/\">Endomorph Female Diet: What To Eat To Lose Excess Pounds And Build Muscle<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\"><img decoding=\"async\" class=\"aligncenter wp-image-44648 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207634.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_It_Important_To_Eat_A_Rainbow_Foods\"><\/span><strong>Why Is It Important To Eat A Rainbow Foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several benefits of eating colorful fruits and vegetables:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Are_Rich_In_Phytonutrients\"><\/span><strong>They Are Rich In Phytonutrients<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Phytonutrients are the naturally occurring chemicals in plants that are responsible for their color.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These nutrients provide health benefits by protecting the plant from pests, disease and damage from UV rays. They can also help protect our cells from damage, reduce inflammation and protect us from chronic disease (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the most potent phytonutrients include (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anthocyanins (found in blueberries, blackberries, cherries and red grapes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carotenoids (found in carrots, sweet potatoes, squash and leafy greens)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flavonoids (found in citrus fruits, cruciferous vegetables and tea)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lycopene (found in tomatoes, pink grapefruit and watermelon)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Phytosterols (found in nuts, seeds, legumes and whole grains)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While all fruits and vegetables contain some phytonutrients, those with the most vibrant colors tend to be the most nutrient-dense. This is because the pigments that give plants their color are also packed with health-promoting antioxidants and other compounds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_May_Help_Reduce_The_Risk_Of_Chronic_Diseases\"><\/span><strong>They May Help Reduce The Risk Of Chronic Diseases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because they&#8217;re rich in <a href=\"https:\/\/betterme.world\/articles\/resistant-starches-list\/\">vitamins, minerals, antioxidants<\/a> and other phytonutrients, eating a diet rich in fruits and vegetables has been linked with a reduced risk of chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770496\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, studies have shown that consuming more carotenoids is associated with a lower risk of developing cancer, while eating flavonoid-rich foods is linked with better learning, memory, and mood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770496\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, consuming lycopene-rich foods is believed\u00a0 to lower the risk of prostate cancer, while eating cruciferous vegetables (such as broccoli and Brussels sprouts) is linked with a reduced risk of colorectal cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770496\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a diet rich in fruits and vegetables is also associated with a lower risk of stroke, type 2 diabetes and other chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to reduce your risk of developing a chronic disease, aim to fill half of your plate with colorful fruits and vegetables at every meal (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\"><img decoding=\"async\" class=\"aligncenter wp-image-44642 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-1024x576.png\" alt=\"foods of the rainbow\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207632.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_May_Help_Support_Your_Immune_System\"><\/span><strong>They May Help Support Your Immune System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your immune system is responsible for <a href=\"https:\/\/betterme.world\/articles\/primal-diet-meal-plan\/\">protecting your body<\/a> against infections and diseases. Consuming a diet rich in fruits and vegetables is one of the best ways to support your immune system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because they&#8217;re packed with vitamins, minerals and antioxidants that help keep your cells healthy and improve their function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, vitamin C is a powerful antioxidant that helps reduce cell damage and supports immunity, while vitamin E is another antioxidant that helps protect cells from damage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, zinc is a mineral that&#8217;s <a href=\"https:\/\/betterme.world\/articles\/cico-diet\/\">essential<\/a> for immune function, and copper also helps support the function of immune cells (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9701160\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Theyre_Good_For_Your_Gut\"><\/span><strong>They&#8217;re Good For Your Gut<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the factors that influence the health of your gut is the diversity of the microbes that live there. These microbes play an important role in digesting food, producing vitamins and protecting against harmful bacteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that a diet rich in fruits and vegetables is associated with a more diverse gut microbiome. This is thought to be due to the fact that fruits and vegetables <a href=\"https:\/\/betterme.world\/articles\/one-meal-a-day-diet\/\">contain fiber<\/a> and other nutrients that support gut health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, eating a diet rich in colorful fruits and vegetables has been linked to a reduced risk of gastrointestinal diseases, such as inflammatory bowel disease (IBD) and colorectal cancer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables with soluble fiber, such as oranges, apples and carrots, are particularly good for gut health. This is because soluble fiber is fermented in the gut by f<a href=\"https:\/\/betterme.world\/articles\/banting-diet\/\">riendly bacteria<\/a> and produces short-chain fatty acids (SCFAs), which can then be used by human gut cells for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5390821\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those with insoluble fiber, such as leafy greens and beans, are also beneficial for gut health. This is because they help add bulk to stool and promote regular bowel movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5390821\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\"><img decoding=\"async\" class=\"aligncenter wp-image-44415 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1024x576.png\" alt=\"foods of the rainbow\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207607.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_May_Help_You_Lose_Weight\"><\/span><strong>They May Help You Lose Weight<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight, fill your plate with colorful fruits and vegetables. This is because they&#8217;re low in calories and packed with fiber, which is a nutrient that helps promote satiety (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/707393\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, studies have shown that eating a diet rich in fruits and vegetables is associated with a lower risk of obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7770496\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_May_Help_Reduce_Inflammation\"><\/span><strong>They May Help Reduce Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inflammation is a process that helps protect your body against infection and disease. However, chronic inflammation is associated with a number of health problems, such as heart disease, type 2 diabetes and some cancers (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating a diet rich in colorful fruits and vegetables is one of the best ways to reduce inflammation. This is because they&#8217;re packed with antioxidants and other nutrients that help fight inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, vitamins C and E are powerful antioxidants that help reduce cell damage and inflammation. Additionally, carotenoids, such as beta-carotene and lycopene, are also known for their anti-inflammatory properties.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Theyre_Also_Good_For_Your_Skin\"><\/span><strong>They&#8217;re Also Good For Your Skin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The nutrients in fruits and vegetables also benefit your skin. For example, vitamin C is essential for collagen production and helps protect your skin against damage from ultraviolet (UV) rays (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6715334\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, vitamin A is important for skin health and may help keep your skin looking youthful. Antioxidants, such as flavonoids and carotenoids, can also be beneficial for skin health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6715334\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1000-calorie-diet-menu-plan-7-days\/\">1000 Calorie Diet Menu Plan 7 Days: Dos And Don\u2019ts<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\"><img decoding=\"async\" class=\"aligncenter wp-image-44410 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-1024x576.png\" alt=\"foods of the rainbow\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207612.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Eat_A_Rainbow_A_Day\"><\/span><strong>How Do You Eat A Rainbow A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the best ways to consume a variety of colorful fruits and vegetables is to eat a rainbow a day. This means filling your plate with foods that are red, orange, yellow, green, blue, purple and white.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some meal ideas for breakfast, lunch, snacktime, and dinner based on the rainbow diet:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Rainbow_Diet_Breakfast_Options\"><\/span><strong>Rainbow Diet Breakfast Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg omelet with bell peppers, onions, and spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with blueberries, raspberries, and almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie made with mangoes, oranges, and bananas<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Rainbow_Diet_Lunch_Options\"><\/span><strong>Rainbow Diet Lunch Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken salad with tomatoes, carrots, and red onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna sandwich on whole wheat bread with lettuce, tomato, and cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White bean and kale soup<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Rainbow_Diet_Snacktime_Options\"><\/span><strong>Rainbow Diet Snacktime Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red grapes and cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrot sticks and hummus<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Rainbow_Diet_Dinner_Options\"><\/span><strong>Rainbow Diet Dinner Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled salmon with asparagus and roasted sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken stir fry with peppers, onions, and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetarian chili with corn, kidney beans, and tomatoes<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Adding a variety of colorful fruits and vegetables to your diet is easy and delicious! Not only do they provide numerous health benefits, but they also add beauty and flavor to your meals. So start filling your plate with the colors of the rainbow today to reap the benefits of a healthy diet!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Foods_Of_The_Rainbow\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;ve heard the phrase &#8220;foods of the rainbow&#8221; before, you might be wondering what it means. The phrase is actually referring to eating a variety of colorful fruits and vegetables. It&#8217;s no secret that eating plenty of fruits and vegetables is good for your health. In fact, the U.S. Department of Agriculture (USDA) recommends [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":45601,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[123,87],"class_list":["post-45600","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foods Of The Rainbow: A Guide To Eating Colorfully - BetterMe<\/title>\n<meta name=\"description\" content=\"The foods of the rainbow are not only good for you, but they&#039;re also delicious! Here&#039;s a guide to eating a rainbow diet including some meal ideas. Just keep reading for more!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods Of The Rainbow: A Guide To Eating Colorfully\" \/>\n<meta property=\"og:description\" content=\"The foods of the rainbow are not only good for you, but they&#039;re also delicious! Here&#039;s a guide to eating a rainbow diet including some meal ideas. Just keep reading for more!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1695\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b\"},\"headline\":\"Foods Of The Rainbow: A Guide To Eating Colorfully\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\"},\"wordCount\":1535,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you've heard the phrase \\\"foods of the rainbow\\\" before, you might be wondering what it means. The phrase is actually referring to eating a variety of colorful fruits and vegetables.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's no secret that <a href=\\\"https:\/\/betterme.world\/articles\/ramen-diet\/\\\">eating<\/a> plenty of fruits and vegetables is good for your health. In fact, the U.S. Department of Agriculture (USDA) recommends that adults eat at least 2 cups of fruit and 2-1\/2 cups of vegetables per day (<\/span><a href=\\\"https:\/\/www.ers.usda.gov\/amber-waves\/2019\/june\/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But what you might not know is that the benefits of eating fruits and vegetables go beyond just general good health.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Studies have shown that people who eat a diet rich in fruits and vegetables may be at lower risk for developing chronic diseases such as heart disease, cancer, stroke, and type 2 diabetes (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll explore the benefits of eating a rainbow of fruits and <a href=\\\"https:\/\/betterme.world\/articles\/kimchi-diet\/\\\">vegetables<\/a>. We'll also provide some tips on how you can add more color to your diet.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Does It Mean To Eat The Rainbow When Referring To The Food Plate?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Also referred to as the \\\"rainbow diet\\\", eating the rainbow is a term used to describe <a href=\\\"https:\/\/betterme.world\/articles\/men-body-types\/\\\">consuming foods<\/a> from each color of the natural spectrum.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The colors ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\",\"url\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/\",\"name\":\"Foods Of The Rainbow: A Guide To Eating Colorfully - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The foods of the rainbow are not only good for you, but they're also delicious! 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Foods Of The Rainbow: A Guide To Eating Colorfully - BetterMe","description":"The foods of the rainbow are not only good for you, but they're also delicious! Here's a guide to eating a rainbow diet including some meal ideas. Just keep reading for more!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/","og_locale":"en_US","og_type":"article","og_title":"Foods Of The Rainbow: A Guide To Eating Colorfully","og_description":"The foods of the rainbow are not only good for you, but they're also delicious! Here's a guide to eating a rainbow diet including some meal ideas. Just keep reading for more!","og_url":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1695,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe, Kristen Fleming, RD","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/fd388c502442518f5c9b372be02b556b"},"headline":"Foods Of The Rainbow: A Guide To Eating Colorfully","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/"},"wordCount":1535,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you've heard the phrase \"foods of the rainbow\" before, you might be wondering what it means. The phrase is actually referring to eating a variety of colorful fruits and vegetables.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">It's no secret that <a href=\"https:\/\/betterme.world\/articles\/ramen-diet\/\">eating<\/a> plenty of fruits and vegetables is good for your health. In fact, the U.S. Department of Agriculture (USDA) recommends that adults eat at least 2 cups of fruit and 2-1\/2 cups of vegetables per day (<\/span><a href=\"https:\/\/www.ers.usda.gov\/amber-waves\/2019\/june\/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But what you might not know is that the benefits of eating fruits and vegetables go beyond just general good health.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Studies have shown that people who eat a diet rich in fruits and vegetables may be at lower risk for developing chronic diseases such as heart disease, cancer, stroke, and type 2 diabetes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll explore the benefits of eating a rainbow of fruits and <a href=\"https:\/\/betterme.world\/articles\/kimchi-diet\/\">vegetables<\/a>. We'll also provide some tips on how you can add more color to your diet.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Does It Mean To Eat The Rainbow When Referring To The Food Plate?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Also referred to as the \"rainbow diet\", eating the rainbow is a term used to describe <a href=\"https:\/\/betterme.world\/articles\/men-body-types\/\">consuming foods<\/a> from each color of the natural spectrum.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The colors ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/","url":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/","name":"Foods Of The Rainbow: A Guide To Eating Colorfully - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/foods-of-the-rainbow\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/shutterstock_407638684-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The foods of the rainbow are not only good for you, but they're also delicious! 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45600","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=45600"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/45600\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/45601"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=45600"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=45600"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=45600"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=45600"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}