Eat the Rainbow
Add colour to each meal — different fruit and veg hues feed your body in unique, powerful ways.
1 min read
Eating a variety of colourful fruits and vegetables ensures your body receives a broad range of nutrients that support health and wellbeing.
What each colour offers:
- Red: Rich in antioxidants like lycopene; supports heart health
- Orange & Yellow: High in beta-carotene; good for vision and immunity
- Green: Full of fibre, iron, and chlorophyll; supports detox and digestion
- Blue & Purple: Contain anthocyanins; support brain health and circulation
- White: May help boost immunity and reduce inflammation
Aim to include a mix of colours on your plate each day — it’s a simple and tasty way to improve your diet.
Related guides
- GuideFood basicsEat a variety of whole or minimally processed foods, choose higher-fibre starchy foods and unsaturated fats, and spread protein across your meals as you get older. Most people can get the vitamins and minerals they need from a varied diet. Small swaps are a good place to start.
- GuideMeal planning and prepPlanning ahead tends to help people follow through: decide when, where and how, start small and repeat it at the same time each day. Whether batch cooking or meal prep itself saves time isn't clear yet, so treat it as your own experiment.
- GuideShopping and budgetingWalking to the shops is a free way to build movement into your week, and writing down when and where you'll go helps. Walk at your own pace, keep perishable food cold on the way home, and treat any food label that shows activity as information only.
- GuideSimple healthy cookingGentle cooking such as steaming, a few small food swaps and more fruit and vegetables are simple places to start. Pick one small change this week, and widen your foods slowly if you're a picky eater. Home cooking and snacks can both fit around being active.
- GuideA food environment that helpsChanging how food is set up around you tends to work better than relying on willpower or information alone. Put the foods you want more of in easy reach, make others slightly less convenient, and treat each change as a small experiment.
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