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The rainbow nutrition is a health-inspired tendency that wants yous to eat colourful fruit and vegetables that are red, orange, xanthous, green, and purple.
About diets want you lot to eat less and endure more with the end goal of rapid and unsustainable weight loss. Not the rainbow nutrition! Rather than cut out food groups, this health-positive diet wants yous to add more color to your food choices.
"Eat the rainbow" is the mantra, and all you demand to do is add more colourful plant foods to your meals. And so rather than banning carbs, gluten, fatty or meat, you merely need to include some vibrant fruit and veg in your weekly diet.
Tabular array of contents
- Red food list
- Orange food list
- Yellow food list
- Dark-green food listing
- Majestic food list
What is a rainbow diet (definition)?
The rainbow nutrition is not a new idea, but it's newly popular. The idea backside it is that colourful vegetables and fruit incorporate specific micronutrients that support your health and combat biological stress with antioxidants and anti-inflammatory molecules.
This type of biological stress affects your body at a cellular level - you probably know information technology as "oxidative stress", which is acquired by free radicals. Fortunately, the antioxidants in rainbow diet foods aid the body to neutralise free radicals and end them from damaging your cells.
Gratis radicals are generated by your metabolism (the sum of life-giving chemical reactions inside your cells) and your surroundings. Hither are some common sources of free radicals in everyday life:
- Mitochondria
- Inflammation
- Exercise
- Cigarette fume and air pollutants
- Pesticides, radiation, industrial solvents
The rainbow diet nutrients don't act directly on free radicals. Instead, they prompt your trunk's natural antioxidant mechanisms, which increases your natural ability to reduce oxidative stress. It also has a few other great benefits too.
Establish foods are full of fibre, and fibre is what keeps your digestive system running optimally. Plus, fibre and other plant nutrients are prebiotics: food molecules for your gut bacteria that also help keep you salubrious.
☝️TIP☝️ These were inspired by amazing scientific enquiry virtually the rainbow diet by Deanna Minich, that yous can read here for gratis.
How to consume the rainbow
The rainbow diet plan is a simple and piece of cake way to clean up your diet without restricting yourself. The ultimate goal is to add 30+ different colourful fruit and vegetables to your meals every calendar week.
That might audio like a lot, just it's non really. You just need to plan for one colourful institute nutrient at every meal. Chances are, you'll probably end upward calculation more. Fresh and frozen fruit and vegetables are the best options, but in a pinch, canned is better than goose egg.
Below, yous'll observe a rainbow diet chart for each colour. The rainbow food lists are divided by type: vegetable/fruit. We've also included links to our swallow the rainbow guides by colour where you tin get an in-depth contour of the nutrients past colour.
Track your rainbow diet
Yous can track your rainbow diet progress with the Atlas Health app on iOS and android. This food diary app uses image recognition tech to identify the ingredients of your meals from a photo, and it tracks your rainbow food goals!
☝️TIP☝️To get the Atlas nutrient diary app for free, yous need to accept the Atlas Microbiome Test and find the whole world of leaner that live in your gut.
Ruby-red foods
- Read our guide to Red Foods for rainbow diet recipes
The red foods of the rainbow diet are rich in antioxidants and anti-inflammatory molecules that prevent inflammation and oxidative stress. As you'll meet below, you don't need a caste in food chemistry, because all these foods can all be found at the local supermarket.
Red vegetables
These red vegetables are really piece of cake to get your hands on. Y'all could try a rainbow nutrition breakfast of omelette with red pepper and red onion, or a rainbow diet lunch of open-faced rye sandwiches with smoked salmon and beetroot.
| Cherry cabbage | Red white potato | Red bell pepper |
| Tomato | Beetroot | Red onion |
| Blood-red chicory (radicchio) | Cherry-red chard | Red jalapeno pepper |
Crimson fruit
Red fruit are mouthwatering to look at and to gustatory modality thanks to the tart season of those healthful constitute nutrients. Just add berries to your rainbow diet meal programme or top your morning porridge with pomegranate seeds for an actress heave.
| Apples | Blood oranges | Cherries |
| Cranberries | Lingonberries | Nectarines |
| Pink grapefruit | Pomegranate | Raspberries |
| Red currants | Blood-red pears | Cherry-red plums |
| Strawberries | Watermelon |
Orangish foods
- Read our guide to Orange Foods for rainbow diet recipes
Orangish food has similar phytonutrients to red rainbow foods, like beta-carotene, which give fruit and vegetables a rich orange-red hue. The benefits of orange fruits and vegetables as well support reproductive wellness for men and women.
Orange vegetables
There'south null groundbreaking well-nigh orange vegetables in the rainbow diet food chart. In fact, you've probably eaten some of them already this week. You tin can turbocharge your intake with delicious pumpkin soups, roasted sweet potatoes, and spices similar turmeric.
| Carrot | Orangish bell pepper | Pumpkin |
| Turmeric | Sweetness potatoes | Yams |
Orange fruits
The rainbow nutrition nutrient list of orange fruits is besides inspiring and seasonal. Add cantaloupe and fresh apricots to your diet in summertime, and citrus and persimmon in winter to boost your body'due south natural antioxidant mechanisms.
| Apricots | Claret orange | Cantaloupe |
| Kumquat | Mandarine | Mango |
| Nectarine | Oranges | Papaya |
| Passionfruit | Peach | Persimmon |
Yellowish foods
- Read our guide to Yellow Foods for rainbow diet recipes
Yellow foods are particularly adept for your digestive tract. They contain prebiotics that encourage your gut bacteria to produce brusk-chain fatty acids – special molecules that nourish the cells of your gut.
Yellow vegetables
Put some sunshine in your abdomen with these cheerful yellow vegetables of the rainbow nutrition. Endeavour some spiralised squash instead of pasta, or even a unproblematic baked potato topped with some other lovely rainbow foods.
| Corn | Ginger |
| Potatoes (Yukon) | Bell pepper (yellow) |
| Onions (yellowish) | Squash (acorn, butternut, summer, winter) |
Yellowish fruit
Yellowish rainbow fruit like apples and Asian pears are fantabulous snack options. You can likewise diversify your palate with rainbow diet recipes for yellow foods, similar a vegan pineapple "ice-foam" that uses a frozen banana equally a base.
| Apples (Gilded Delicious) | Asian Pears | Bananas |
| Lemons | Pineapple | Starfruit |
Green foods
- Read our guide to Green Foods for rainbow diet recipes
Green foods of the rainbow diet contain nutrients that are particularly skilful at protecting your cardiovascular system from oxidative stress. In particular, oxidative stress has been linked to loftier blood pressure, atherosclerosis (the narrowing of your arteries), and heart disease.
Light-green vegetables
There are then many green rainbow vegetables that you are literally spoilt for pick. With a plethora of peas and leafy greens, not to mention avocado, broccoli, and artichokes, at that place's definitely something in in that location for everyone.
| Artichokes | Avocado | Bean sprouts |
| Bell peppers | Broccoli | Cabbage |
| Celery | Edamame | Green beans |
| Green peas | Beet greens | Kale |
| Light-green chard | Mustard greens | Spinach |
| Mustard greens | Okra | Watercress |
Greenish fruit
If you drink a cup of dark-green tea and eat kiwis, then yous're already on your mode to achieving your rainbow food goals. Pears, limes, and olives likewise count equally dark-green rainbow foods that will titillate your taste buds.
| Green tea | Greenish apples | Kiwi |
| Limes | Olives | Pears |
Purple-blueish foods
- Read our guide to Purple-Bluish Foods for rainbow nutrition recipes
Imperial and blue rainbow foods share the same types of plant nutrients, which also requite them their unique colour. At present, y'all might be wondering where on earth you'll discover bluish and purple vegetables and fruit, merely when yous see our list, you'll alter your mind.
Royal vegetables
Get-go your dinner off with some beetroot-infused hummus and baba ghanoush for a prebiotic rainbow food twist on traditional Mediterranean dips. Roast some turnips, purple potatoes, and serve with purple cauliflower for your Sunday roast, and y'all're sorted!
| Aubergine | Beetroot | Purple bell peppers |
| Imperial kale | Purple carrots | Royal cauliflower |
| Purple potatoes | Turnips |
Purple fruit
The rainbow food chart of purple fruit is short and sugariness. Yous should have no trouble getting your hands on these beautiful berries, drupes, and grapes. They're delicious, which makes them a lovely and piece of cake addition to your rainbow food diet!
| Blackberries | Blueberries | Figs |
| Plums/prunes | Regal grapes | Raisins |
Don't forget to check out our in-depth guide to rainbow foods by colour to get the skinny on the rainbow food diet benefits by colour and nutrient. These articles are also brimming with hand-picked recipes that are good for you and delicious.
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