We’ve been taught about the food pyramid and now My Plate. We talked about the good and bad ratios of carbohydrates and proteins.  They tell us all about good fats vs. Bad fats all this giving you all the more reason to be confused.

 The simplest way to eat healthy is to eat a rainbow. Plan every day, every meal, and every shopping trip to include the whole rainbow. Here you will find why each color of food is so important for the nutrients they provide

Red Foods: high in beta-carotene, vitamin C, manganese, some foods like tomatoes and watermelons have lycopene and ellagic acid. 

Orange foods: vitamin C, beta-carotene, B6, thiamine, folate, potassium, phenolic compounds, manganese, flavonoids, zeaxanthin

Yellow: manganese, potassium, vitamin A, C, E and B6, magnesium, flavonoids, carotenoids, phytochemicals, zinc, copper

Green foods: lutein, folate, chlorophyll, fiber, zeaxanthin, calcium, vitamin C and K, beta-carotene, magnesium, iron

Blue foods are high in antioxidants and many natural blue foods are considered superfoods. They are also high in lutein, zeaxanthin, Resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.

Purple foods: anthocyanins( a potent antioxidant and shown to protect blood vessels),vitamin A, and many flavonoids.

White foods like garlic and onions contain sulfur compounds that protects the heart. They are also known to lower cholesterol and support the growth of HDL and are known antibiotics. Other veggies like cauliflower and parsnips are high in vitamin C and K, folate and fiber.

Your plate and your grocery cart need to include the rainbow! The simple change will make your diet more exciting and healthier.