'Eat the Rainbow' Are You Getting Enough Variety in your Diet?

Now we all know we should be eating our five to ten portions of fruit and vegetables each day. I’m always going on about it to clients. However, do you eat enough different colours? We’ve all got our favourites but do you get enough variety in what you’re eating?
It’s now recommended that we not only try to eat five to ten portions of fruit and vegetables per day but also aim for thirty different plant-based foods across the week. This includes wholegrains, legumes, nuts, seeds and your usual fruit and vegetables. This sounds like a lot but is actually very easy to do. Here’s a quick example for you:

Breakfast: porridge with blueberries and walnuts - that’s 3 plant-based foods
Mid-morning snack: orange - 1 plant-based food
Lunch: Multi seeded roll with tuna and sweetcorn mixed with greek yoghurt and seasoning with cucumber slices and watercress - that’s 4 plant-based foods
Afternoon snack: carrot sticks with hummus - 2 plant-based foods
Dinner: Wholegrain pesto pasta with chicken, tomatoes, mushrooms and spinach - that’s 4 plant-based foods
Total plant-based foods for one day = 14 plus different coloured foods including purple, red, green, white, orange and yellow

That’s just a quick example and already nearly half for your week. With a bit of variety, it’s likely you’ll hit 30 pretty quickly and then some!
Variety is also important for our gut health as well as the rest of our body. Gut health is linked to mental health, our central nervous system and immune system, to name a few. Our gut microbiota contains trillions of different bacteria; they’re good for us don’t panic! To maintain a healthy gut and promote growth and balance for this bacteria we need to feed it and give it a variety of foods. Now you know why I’m talking about variety so much!
An easy way to think about the choices you make is to try and ‘eat the rainbow’ throughout the day. And no a packet of skittles doesn’t count! Different coloured foods provide us with different nutrients. Foods of the same colour also provide a variety of vitamins and minerals. So if you’re eating the same fruits and vegetables week in, week out you’re not getting the best out of your nutrition.
Below I’ve put together the benefits of different colours within your diet and the food that can provide you with them. It’s time to get creative with those meals. Why not give yourself a challenge and try cooking with a new fruit or vegetable each week? You never know you may find a new favourite.
There’s plenty of recipes to try on here too and my blog on ‘How to build an exciting salad’ is great for getting some variety in.

Green

Kale, spinach, bell peppers, apples, grapes, kiwi, courgette, beans, swiss chard, mange tout, avocado, pears, cabbage, cucumber, celery, peas, asparagus, broccoli, lettuce and other salad leaves, gooseberries, brussels sprouts, edamame beans, okra, lime

Don’t forget to eat your greens! Here’s why: Iron, it’s important for the production of red blood cells which transport oxygen around our body. Magnesium is another mineral found in leafy greens and avocados. It plays a role in hundreds of cellular processes, improves mental wellbeing and cardiovascular health. Vitamin K and folate (a B vitamin) are also found in greens. Folate is particularly important for pregnant women as it’s necessary for the development of a healthy nervous system for the baby.

Purple

Blueberries, red cabbage, red onion, figs, aubergine, plums, blackberries, grapes, beetroot, purple carrots and potatoes, passionfruit, blackcurrants, purple broccoli and kale

Purple foods are often considered to be brain food as the elements that give them their vibrant colour can help to improve cognitive function and memory. Berries are also packed full of Bioflavanoids which have an antioxidant and anti-inflammatory effects. They help to reduce cell damage which can be linked to chronic diseases. There are also lots of benefits such as protecting against infections and improving circulation. That’s not to mention the vitamin C and fibre content.

Red

Tomatoes, bell peppers, strawberries, watermelon, raspberries, cherries, pomegranate, red grapes, red currants, cranberries, kidney beans, radish

Red fruits and vegetables have similar benefits of the purple ones. They’re packed full of phytonutrients which can be described as a substance found in plants believed to be beneficial to the human body. Many are also a great source of potassium and other minerals beneficial for healthy skin, eyes, blood vessels, managing blood pressure and muscle and nerve function.

Yellow and Orange

Bell peppers, melon, banana, pineapple, butternut squash, oranges, carrots, sweetcorn, peaches, mango, apricots, pumpkin, sweet potato, lemon, swede, orange tomatoes

These foods are often rich in Vitamin A which contribute to the repair of cells within our body, form bone and teeth and keep ours eyes healthy. You’ll also probably know that Vitamin C is high in these foods which is important for our immune system, healing wounds and making collagen which gives our skin elasticity and strength. Vitamin C is also water-soluble which means it’s easily lost through fluids in our body so must be replaced on a daily basis.

White

Cauliflower, mushrooms, potatoes, onion, garlic, fennel, coconut, white cabbage, parsnips, onion, turnip, leeks, chickpeas

Mushrooms contain Vitamin D which during the winter months most of us are deficient in. It is recommended we take supplements during these months. Low levels can be linked to depression and mood disorders.
Other minerals within white foods can be zinc which helps to support our immune system, hormone production and fertility.

There you have it a brief overview of why eating lots of colourful fruits and vegetables is good for your health. It’s also important to remember that vitamins and minerals don’t work in isolation, they work together. For example, Bioflavanoids are required for the absorption and proper function of vitamin C. Therefore, building balanced meals throughout the day with variety is key!

*Please remember that I am not a qualified nutritionist and bespoke nutrition advice should be sought from from a professional within the field. However, research and information for this blog was taken from credited sources.