Eat the Rainbow: Why Adding Color to Your Diet Matters

September 21, 2025

Eat the Rainbow: Why Adding Color to Your Diet Matters

Vanessa Christenson

Owner of V & Co., Vanessa is wife to a great man and a mother of four. She loves to engage her creativity with fabric. Vanessa designs an array of quilts, bags, and accessories for the home.

When it comes to healthy eating, there’s one simple rule that can make a big difference: eat the rainbow. Filling your plate with a variety of colorful fruits and vegetables isn’t just visually appealing—it’s one of the easiest ways to ensure your body gets a wide range of nutrients.

Why Color Matters

Different colors in fruits and vegetables often indicate different vitamins, minerals, and antioxidants:

Red (strawberries, tomatoes, red peppers) – rich in antioxidants like lycopene, which supports heart health.
Orange/Yellow (carrots, sweet potatoes, citrus) – high in vitamin C and beta-carotene, promoting eye health and immunity.
Green (spinach, broccoli, kale) – packed with fiber, vitamins K and C, and minerals like calcium for strong bones.
Blue/Purple (blueberries, eggplant) – contain anthocyanins, which help protect the brain and support heart health.

Eating a variety of colors ensures your body receives a broad spectrum of nutrients that work together to support energy, immunity, and overall health.

Don’t Forget Protein

While colorful fruits and vegetables are essential, protein is equally important. Protein supports muscle growth and repair, keeps you feeling full longer, and helps regulate hormones and enzymes in the body. That’s why I always suggest to build your meals with protein being the main character and vegetables as your supporting actors. You can pair your colorful vegetables with:

Lean meats like chicken or turkey
Fish and seafood
Eggs or dairy products
Plant-based sources like beans, lentils, tofu, and quinoa

Combining colorful produce with adequate protein ensures your meals are both nutritious and satisfying. (check out our blog post about protein here)

Small Steps, Big Impact

Adding color to your diet doesn’t have to be complicated:

Start with one new fruit or vegetable each week.
Mix different colors in a salad or stir-fry.
Snack on colorful vegetables with hummus instead of processed treats.

Remember, healthy eating isn’t about perfection—it’s about progress and variety. Every colorful choice you make is a step toward more energy, better health, and a plate that’s as beautiful as it is nourishing.

✨ Tip: Challenge yourself to eat at least three different colors at every meal this week. Your body—and your taste buds—will thank you!

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