It is very important to eat a diet high in nutrients to make sure your body has the essential vitamins and minerals to keep you healthy.

Your plate should be a spectrum of bright colors.  We are naturally attracted to bright things, whether it be lush landscapes, clothing hues, bright flowers, or whatever it might be.  The foods you chose to eat shouldn’t be any different, the brighter in color the food is, the more likely it high is nutrients.

Foods that are bland colors often don’t provide as much nutrients as bright fruits and vegetables.  I taught my kids to fill their plate of color.

From when they were little, we always made sure we had at least three colors on our plate for every meal.

Liam and Hannah will even comment if our dinner or lunch is lacking in bright colors and find some fresh veggies to add to it.

Instilling good eating habits to our children is essential to their health.  Here is a list of five food color groups that are great for growing children.

• Orange fruits and vegetables are often high in vitamin A, improve immune and reproductive health, and also have anti-cancer properties.  Sweet potatoes, yams, winter squash, carrots, and apricots are all good sources of your daily dose of orange.

• Yellow fruits and veggies like squash, potatoes, bell peppers, and apples; promote skin and eye health.  They can also improve cognition.

• My favorite color, green is great for lowering the risk of cancer, improved eye health, and stronger teeth and bones.  Some of my favorite green veggies are asparagus, kale, spinach, and broccoli.

• Blue and Purple fruits and vegetables are my second favorite to eat.  Eggplant (my favorite), purple cabbage, prunes and raisins help to protect cells from being damaged and help lower the risks of heart disease, and cancer.  They also have anti-aging and brain boosting properties.

• Red fruits and vegetables like cranberries, bell peppers, tomatoes, and pomegranates contain antioxidants that benefit heart health and can help prevent some cancers.

If you have young children there was a rainbow game we used to play that can be found here.  It is a great way to get them involved with the meal and healthy choices.

I challenge you to try having three different bright colors on your plate this week.  It is not as difficult as you might thing, but the rewards will be well worth it.

Eat the rainbow.


Go green and stay keen,

Julie