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Rainbow Diet

List of Ingredients




You've been told to eat your greens, but what about your reds, oranges, yellows and blues? By putting something of every color on your plate or in your lunch bag, you are more likely to eat at least five servings of fruits and vegetables every day.

Reds: When you add deep reds or bright pinks to your daily diet, you also are adding a powerful antioxidant called lycopene. Lycopene is found in tomatoes, red and pink grapefruit, watermelon and guava. A diet rich in lycopene has been suggested to reduce the risk of some cancers, including prostate cancer.

Greens: You've heard it over and over: "Eat your greens." But do you know why? These vegetables are rich in the phytochemicals that keep you healthy. For example, the carotenoids -- lutein and zeaxanthin -- that are found in spinach, collards, kale and broccoli have antioxidant properties that protect your eyes by keeping your retinas strong. Also, research shows that green cruciferous vegetables such as cabbage, brussels sprouts, cauliflower, kale and turnips may reduce the risk of cancerous tumors.

Oranges: Orange fruits and vegetables such as sweet potatoes, mangos, carrots and apricots contain beta carotene. This carotenoid is a natural antioxidant and enhances your immune system. In addition to being a powerful health protector, the orange group is rich in vitamin C and vitamin E. Folate, a B vitamin that may help prevent some birth defects, is most often found in leafy greens, but it is also found in orange fruits and vegetables.


Yellows: Bright yellows have many of the same perks as the orange groups: high in the essential vitamins and carotenoids. Pineapple, for example, is rich in vitamin C, manganese and the natural enzyme bromelain. Bromelain aids in digestion and can reduce bloating. Additionally, corn and pears are high in fiber.

Blues/Purples: Blues and purples add health-enhancing flavonoids, phytochemicals and antioxidants. Anthocyanins, a phytochemical, are pigments responsible for the blue color in fruits and vegetables, and they may help defend against harmful carcinogens. Blueberries, in particular, are rich in vitamin C and folic acid and high in fiber
and potassium.


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