Eat a Rainbow!

Eating foods varying in colour during each meal can help ensure you and your child get the range of nutrients required to stay healthy.

Fruit and vegetables contain hundreds of colourful phytochemicals that act as antioxidants which help cleanse the body of free radicals before they can do any harm.


Red fruit and vegetables may help fight cancer, keep the heart healthy, improve vision and memory and prevent urinary tract infections.

Red fruits and veg:

  • cherries
  • red peppers
  • strawberries
  • tomatoes
  • raspberries
  • cranberries
  • guava
  • radishes

Blue / Purple

Blue / purple fruit and vegetables contain anthocyanins. Good intakes of anthocyanins have been linked to improving balance, co-ordination and short-term memory in old age and can improve blood-vessel strength.

Blue / purple fruits and veg:

  • aubergines
  • beetroot
  • prunes
  • red cabbage
  • blueberries
  • grapes
  • plums
  • blackberries
  • blackcurrants


orange fruits contain carotenoids such as beta-carotene and beta-cryptoxanthin, antioxidants that protect your skin from ultraviolet damage and build new cells. The body converts Beta-carotene to vitamin A – good for vision in dim light and maintaining the skin and cells that line the airways and the digestive and urinary tracts.

Orange fruit and veg:

  • apricots
  • pumpkin
  • carrots
  • mangoes
  • oranges
  • butternut squash
  • orange peppers
  • sweet potatoes


Green fruit and veg are coloured by a pigment called chlorophyll. Many greens are good sources of two carotenoids called lutein and zeaxanthin which is good for skin hydration, elasticity and healthy eyes.
Leafy greens are also rich in vitamin E which strengthens cell membranes.

Green fruit and veg:

  • apples
  • broccoli
  • leafy greens such as; kale, rocket,spinach, lettuce, watercress, brussel sprouts, leafy cabbage
  • pears
  • asparagus
  • avocado
  • cucumber
  • beans
  • peas, sugar snap peas, mange tout
  • courgette
  • green peppers
  • leeks
  • grapes
  • kiwi fruit


Yellow fruit and veg provide sources of beta-cryptothanxin, a phytochemical that helps with vitamin and mineral exchange between cells. It may also help prevent heart disease.

Yellow fruit and veg:

  • bananas
  • pineapple
  • nectarines
  • squash
  • sweetcorn
  • yellow peppers

One Response to eat a rainbow!

  1. Gilmar says:

    I saw Food, Inc. several days ago and many of the imaegs still haunt me. The essence of this movie is how food production in America has gone from being locally produced to being controlled by multi-national corporations. The upside of this is that food is cheaper and more plentiful. This movie examines the downside, which is horrifying.All livestock (including fish) are now fed some sort of corn meal, regardless of whether this is what the would eat under ordinary circumstances. For example, cows eat grass. If they eat something else, it causes extra bacteria, including e-coli to grow in its stomach. To treat this they are given antibiotics. Milking cows are fed hormones to speed up milk production. Chickens are fed so much corn to fat them up many cannot walk and they break their legs trying. Or the legs get infected and they are given antibiotics. One chicken farmer showed a typical day in the coop where she would go in and scoop up a dozen dead birds and through them on a gargabe heap. Lest it sound one sided, the large corporations were invited to participate in the movie and declined.While parts of this movie are difficult to watch, ultimately it ends on a high note that we, as the consumer, have the power to change food production processes. As one farmer pointed out, you wouldn’t buy the cheapest car or the cheapest clothes, so why apply the same philosophy to the purchase and consumption of food.Simply put, this movie will change your life.


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