A rainbow on your plate

Sure, adding colour to meals will help you live a healthier life – but why?  It’s the colours, they contain phytonutrients.  These phytonutrient compounds give the plants their rich colours, particular smells & distinctive flavours.  Similarly, to how these things protect the plant’s by essentially strengthening their immune system, they do the same for us. Cool right!

Fresh & delish!
Photo by Nadine Primeau on Unsplash

So, some colours for you – & why they are important to your health & where to find them.


  • Rich in lycopene, it scavenges free radicals.
  • Strawberries, raspberries, tomatoes, cherries, apples, red onion, beetroot, watermelon, red grapes & red capsicum.

Orange & yellow

  • Beta cryptothanxin helps support intracellular communications.
  • Carrots, sweet potato, yellow capsicums, oranges, bananas, pineapples, mango, pumpkin, apricots, corn & pumpkin.


  • Rich in chemicals like sulforaphane, isocynate, indoles which inhibit the action of carcinogens.
  • Spinach, avocados, asaparagus, artichokes, broccoli, kale, brussels sprouts, kiwi fruit, green herbs such as mint, rosemary, sage, thyme & basil.

Blue & purple

  • Antioxidant rich & believed to delay aging of our cells.
  • Blueberries, blackberries, eggplant, plums, figs, prunes, & purple cabbage.

White & brown

  • The onion family contains allicin, a strong antimicrobial.  Other foods contain antioxidants such as quercetin.
  • Onions, cauliflower, garlic, leek, parsnips, radish, & mushrooms.

You should be aiming for 5 serves of vegetables & 2 serves of fruit, everyday. Need some ideas to get more of your 5 & 2s?

✅ The rule of 2 = Eat 2 serves in the morning, 2 in the afternoon & 2 at dinner

✅ Count snacks = Grab some fruit or munch on veggie sticks

✅ Check that shopping trolley = Mix up those colours, get some of each colour in there

✅ Eating out? = Start with a vege soup, add a salad as a side or fruit salad for dessert

✅ Shop Farmers Markets = Ask the farmer, they probably eat it a lot! Plus, it’s local & fresh, they know what is in season & have some new ideas on how to cook things.

✅ Frozen is OK = Whilst fresh is ideal, frozen is a great plan B…it’s picked & processed immediately, so still super nutritious.  Let’s face it, there is not always time for a trip to the farmers market.

Even if the you don’t understand the whys, just remember, colour & variety are a fabulous thing!

#eatarainbow #freshisbest #varietyisking #nutrition #wellness #happyhealthypeople #consciouslynutritious

Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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