We all know that we need to eat our fruits and vegetables. But what is a good simple rule to live by to ensure that your body gets the full spectrum of vitamins, minerals, and antioxidants that these superfoods have to offer? I know of one…eat the colors of the rainbow every day!
There are 5 big general color groups – (1) RED, (2) YELLOW/ORANGE, (3) BROWN/WHITE, (4) BLUE/PURPLE and (5) GREEN. The color RED comes from the antioxidant lycopene that is present in abundance in fruits and vegetables such as tomatoes, strawberries, and red bell peppers. YELLOW and ORANGE colored fruits and vegetables contain the antioxidant carotenoids or more commonly known as beta-carotene (vitamin A). Well known sources of this essential antioxidant include carrots and pumpkins. Examples of BROWN and WHITE colored fruits and vegetables include bananas, garlic, and mushrooms. Their color comes from the health-promoting phytochemicals such as allicin that is known for its antiviral and antibacterial properties. Blueberries and eggplants are common examples of fruits and vegetables in the BLUE and PURPLE group. This color group may have a lesser variety of choices at your local market but try to incorporate them in your diet as much as you can. This is because they contain an important antioxidant – anthocyanin that plays a key role in protecting your cells from damage and reduces the risks of cancer, stroke and heart disease. The last color group GREEN is a lot easier to find a great variety for at your local market. GREEN fruits and vegetables contain a wide range of phytochemicals such as carotenoids, indoles, and saponins, all of which have great anti-cancer properties. 
As long as you include at least one fruit or vegetable from each of these color groups each day, your body will thank you for giving it the full exposure to all these beneficial nutrients that it needs to function effectively and efficiently.
Varying your foods to get a rainbow diet may seem challenging and even daunting. Making a vegetable soup or rainbow salad that includes all the colors of the food groups makes it easy to load up in one meal.
We eat with our eyes first. So, with a plate looking this colorful and cheerful, I guarantee that you and your family will have no problem “chowing” it all down!
So, go ahead and pick your favorite foods to make this your own creation and claim it as your rainbow salad.