Reboot Your Mind, Body and Soul with Rainbow Foods

‘Eating the rainbow’ simply means enjoying fruits and vegetables from all the different colour groups — red, orange, yellow, green, blue/purple, and even white/tan — every week, or ideally, every day.

As you know, food if important to our body — it gives our body the nutrients it needs to build our cells. Food is also important to our mind — you will notice that when you eat highly processed foods, or sugary junk food, it impacts your mind (you're not as sharp). And lastly, our soul or spirit — eating healthy plants, which have the vitality of sun and the nutrients from soil, helps our soul feel connected with the world around us.

Each colour in plant foods comes from natural compounds called phytonutrients.  These aren’t vitamins or minerals, but they help your body thrive in all kinds of amazing ways — from reducing inflammation to boosting your mood.

As you know, it’s good to have a variety of foods, so they can work together, and your body can obtain the various nutrients and phytonutrients it needs to regenerate.  The wider the variety, the more the body has to work with.

Here’s a general consensus on what each colour brings to your body and mind:

🔴 Red foods

Examples: tomatoes, strawberries, watermelon, red capsicum, cherries, beetroot

• Help heart health

• Support your memory

• Great for your skin
  Power nutrients: lycopene, anthocyanins

🟠 Orange foods

Examples: carrots, oranges, pumpkin, sweet potatoes, apricots

• Help your eyesight

• Boost your immune system

• Keep skin glowing
  Power nutrients: beta-carotene, vitamin C

🟡 Yellow foods

Examples: corn, bananas, yellow capsicum, pineapple, lemons

• Support digestion

• Boost energy

• Help reduce inflammation
  Power nutrients: lutein, flavonoids

🟢 Green foods

Examples: spinach, broccoli, green apples, kiwi, avocado, peas

• Support liver detox

• Build strong bones

• Help balance hormones
  Power nutrients: chlorophyll, folate, vitamin K

🔵🟣 Blue and Purple foods

Examples: blueberries, eggplant, purple cabbage, plums, blackberries

• Support brain health

• Help memory and focus

• Fight cell damage (anti-aging!)
  Power nutrients: anthocyanins, resveratrol

⚪ White/Brown foods

Examples: garlic, onions, mushrooms, cauliflower, potatoes

• Support immune system

• Fight viruses and bacteria

• Reduce inflammation
  Power nutrients: allicin, quercetin

When you eat a wide variety of colourful fruits and veggies regularly, your body gets:

• More antioxidants (which help fight stress and aging)

• Better digestion (thanks to the fibre)

• Natural energy (no need for constant caffeine)

• Brighter skin and eyes

• More balanced hormones and moods

• Stronger immunity

• A happy gut (which affects your whole wellbeing!)

And the best part is you don’t need to be perfect — just aim to add a few more colours into your meals each day.  A (very) rough guide to the colours is below (they overlap, and it can depend on the fruit and vegetables).

I make sure I buy and eat a wide variety of colours most days. I tend to buy the red/purple onions, have a carrot and cucumber and spinach in my smoothies (along with a banana), and look around the shops for fresh fruit and vegetables that look good. You don't have to have all colours in all meals — however, if you can include a number of colours in each meal, it helps. Some of my meals are below — as you can see, while I have a number of colours, each meal doesn't include all of them.

Eating the rainbow isn’t just about adding color to your plate — it’s about feeding your soul too.  When we fill our meals with a variety of fruits and veggies — reds, yellows, greens, purples, and oranges — we’re not just giving our bodies the vitamins and nutrients they need, we’re also connecting to something deeper.  Each color in nature carries its own energy, and when we eat a rainbow of foods, we’re inviting that positive energy into our lives.

The sunshine which feeds the plants is a life force that energizes everything around us, especially the foods we eat.  As plants soak up sunlight, they convert it into energy through photosynthesis, making the fruits and vegetables we consume naturally vibrant and full of life.  When we eat these foods, we’re not just taking in nutrients — we’re absorbing the energy of the sun itself.  

This sunlight energy can uplift our spirits, and revitalize our minds.  Just as the sun nurtures plants, it helps nourish our own inner energy, keeping us feeling grounded, peaceful, and connected.  By eating these sun-powered foods, we’re feeding our body, mind, and soul with the purest form of natural vitality, which helps us feel more in tune with the world and our own spirit.

When you nourish your body with a variety of colorful foods, you’re also feeding your inner light, helping to create harmony between your mind, body, and spirit.  The simple act of taking in a vibrant fruit or veggie can be a small moment of mindfulness — taking a moment to appreciate the beauty around you, and inside of you.  Each color is a reflection of a different energy, and by embracing a rainbow of foods, we’re tuning ourselves into those natural rhythms, and inviting more joy and balance into our daily lives.

So next time you sit down to a meal, think of it as more than just a chance to fuel your body.  It’s an opportunity to nourish your soul, bask in the ‘sunshine’ of healthy foods, and feel more connected to the world around you.

Start Small and Simple

• Smoothies – Throw in banana, spinach, berries, and a bit of beetroot or carrot.

• Salads – Mix colours like red tomatoes, orange grated carrot, green spinach, purple cabbage.

• Wraps or sandwiches – Layer in lots of veggies: greens, red capsicum, cucumber, beetroot.

• Oven-roasted veggies – Chop up a mix of root veggies, drizzle with olive oil and herbs, roast until golden.

• Stir-fries – Quick and colourful with any veggies you’ve got.

On a Budget? Try This:

• Buy seasonal produce – It’s cheaper and more nutrient-dense (and you can buy in bulk and freeze for later).

• Frozen is fine! – Frozen mixed berries, broccoli, peas, and corn are affordable, and still packed with nutrients.

• Canned counts too – Just choose no-added-sugar, or low-sodium versions.

• Grow your own – Even herbs or cherry tomatoes in pots on a windowsill make a difference.

• Shop smart – Local markets often have cheaper produce near the use-by date, or ‘ugly’ (still delicious)!

Rainbow Roast Bowl

• Sweet potato and/or pumpkin/squash (orange)

• Zucchini (green)

• Beetroot (red)

• Onion or potato (white)

• Purple onion (purple)

• Drizzle with olive oil, salt, garlic, and rosemary.

• Roast for 30–40 mins at 180°C / 350°F. Serve over rice or quinoa.

Colourful Veggie Omelette

• Eggs + spinach (green)

• Red capsicum, mushrooms, onion (white or purple)

• Sprinkle of cheese or herbs

• Fry gently and fold in half — done in 10 mins!

Fruit Rainbow Plate

• Strawberries (red), orange or cantaloupe slices (orange), pineapple or yellow nectarine (yellow), kiwi or grapes (green), blueberries (blue), banana (white)

• You can also add some plain yoghurt (eg. Greek, or coconut yoghurt), and some seeds (hemp, pumpkin, sunflower) if you have some around – as well as some cacao nibs if you want something a little extra!

• Great as a snack, dessert, or fun breakfast for kids.

Easy Rainbow Stir-Fry

• Whatever veggies you’ve got (frozen or fresh): carrots, peas, red cabbage, corn, broccoli

• Stir-fry with soy sauce or tamari, garlic, and ginger

• Serve with noodles or rice.

You don’t have to make major changes to see the benefits of eating the rainbow.  Just notice what colours you’re already eating — and where you can add one more.  (A cucumber or tomato or carrot can go in a lot of dishes.)

It’s not about being perfect — it’s about adding more goodness into your life, one colourful bite at a time.  (Little changes can add up to big wins over time.)

So, next time you look at your plate, ask yourself ‘What colour is missing?’ And then... add it in with love.  And enjoy it, knowing the benefits you are bringing to your mind, body, and soul.

1. What does ‘eat the rainbow’ mean?

It means eating fruits and vegetables from all the different colour groups — red, orange, yellow, green, blue/purple, and white — so your body gets a wide range of nutrients to stay healthy and strong.

2. Why is it important to eat colourful foods every day?

Each colour group has special nutrients that help with different things — like boosting your energy, supporting your immune system, helping your skin glow, and protecting your heart and brain. The more colours you eat, the more benefits your body gets!

3. Do frozen or canned veggies count in eating the rainbow?

Yes, they certainly do! Frozen and canned vegetables (without added sugars or salt) are still healthy options, and are often cheaper and more convenient. They're also a great option for seasonal produce, which isn't available year-round. (I sometimes buy larger amounts of fruit and vegetables when they are in season (and cheaper), and freeze them myself (eg. bananas or avocados, and cut them up for ease of use once frozen). This is often a very cost-effective way of ensuring you have lots of different colours available to you.) Frozen and canned fruit and vegetables are also great for adding colour to meals quickly (or adding some additional colours to a soup or stew).

4. What if I can't afford lots of fresh produce?

That’s okay - eating the rainbow doesn’t need to be expensive.  You can:

• Buy what’s in season (and even buy up big when in season, and freeze them yourself, in small batches)

• Use frozen or canned foods

• Grow a few herbs or veggies at home

• Look for ‘odd-shaped’ or discounted fruit and veg at markets or local fruit and veg shops (often they have a table at the back somewhere with products near the end of their life, for cheap).

• Buy in bulk (often cheaper) and share the cost with others

Every little bit helps.

5. How can I eat the rainbow when I’m really busy?

There are a number of options you can try, with some suggestions below. 

• Adding fruit to your breakfast (like a banana or berries)

• Packing veggie sticks for snacks (most supermarkets have them pre-cut if time is an issue)

• Throwing a handful of greens or frozen mixed veggies into soups, stews, or pasta

• Using some pure powdered supplements (like spirulina, or sweet potato powder, or beetroot powder, etc) and add them to smoothies or stews etc.  (Just check the ingredients — you want the pure ones, not ones with any added sugar or artificial colours, flavours, or preservatives)

• Making colourful smoothies or quick stir-fries

• Ask for some help — this could be kids cutting up vegetables for dinner, or even paying someone to help eg. they can go to the market for you with a shopping list.  Or perhaps you can order groceries online, and have it delivered. Or order a box of seasonal organic fruit and vegetables once a week (you can set up a recurring order), and use that. You could set up a challenge for friends/kids/family, to look for new healthy recipes, so you don't have to spend so much time researching for healthy recipes that encompass the rainbow (you can give them some guidance). If a friend or family member has time, perhaps ask them if they are able to help with cooking every so often.

• Or barter with someone — they cook/shop for you, while you take their kids to school with your own.  Or you babysit their kids once a week, and they do the same for you, while you cook. Or perhaps you help with someone's shopping while doing your own, and they help you cook.  (You could use that time as catch-up time — and maybe even have some music on!)

It doesn’t have to be perfect — just add a bit more colour when you can!

6. Is this just for weight loss or dieting?

No, eating the rainbow isn’t about dieting — it’s about nourishing your body, feeling good, and taking care of your health from the inside out.  It’s a simple habit that supports your long-term wellbeing.

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https://nutritionaustralia.org/fact-sheets/eat-a-rainbow/

https://www.healthline.com/nutrition/eat-the-rainbow#:~:text=Simply%20put%2C%20eating%20the%20rainbow,specific%20nutrients%20and%20health%20benefits.

https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

https://pmc.ncbi.nlm.nih.gov/articles/PMC9268388/

https://www.mindfood.com/article/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body/

https://www.healthline.com/nutrition/eat-the-rainbow#The-colors

https://www.instagram.com/reel/C7iant6OSWb/?api=1&hl=af

This blog is for general information and inspiration only. It does not offer medical advice or replace professional care. Please speak with your doctor, nutritionist, or healthcare provider before making changes to your diet — especially if you have allergies, health conditions, or are taking medication.