Eat a Rainbow of Foods Every Day for Health
Eating a variety of foods is one of the best ways to ensure that you are getting the fullest range of nutrients in your diet. A fun way to help you and your family choose the right foods is to Eat a Rainbow - choose fresh fruits and vegetables from each color of a rainbow.
Eat a Rainbow
I Can Eat A Rainbow
Eat A Colorful Variety Every Day
Think Variety Think Color
Dazzle your kids with color! Eating fruits and veggies in a variety of colors - red, dark green, yellow, blue, purple, white and orange - not only provides eye candy for your kids but mixing things up also gives them a broad range of nutrients. So "think variety, think color" and everybody wins! And they can have a little fun filling up that shopping cart with a spectrum of colorful fruits and vegetables that'll create a rainbow on their plates!
How to Create a Rainbow on Your Plate
- Make a tropical rainbow fruit salad with fruits of each color: oranges, pink grapefruit, mango, papaya, kiwifruit, bananas, and purple grapes.
- Sauté your own medley of mixed vegetables using each color: red onions, carrots, corn, jicama, broccoli and black beans.
- Try a spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.
- Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.
- Make a refreshing summer beverage using 100% juice and iced tea.
- Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches.
- Steam edamame for a fun snack. Kids love it!
- Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts.
- Make confetti coleslaw: shredded green and red cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.
- Make a Mexican pizza with tortillas, refried beans, salsa and grated low fat jalapeno cheese. Bake.
- On a busy night, check out the unique combinations of veggies in the frozen section to build a meal - a quick stir-fry, vegetable soup or stew, or a frittata.
- Make a dried fruit and nut mix for snacks. They make great gifts too. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.
- Pizza for breakfast? Sure! Top a toasted English muffin with tomato sauce, a scrambled egg and fresh spinach. Add grated Mozzarella and melt.
- Try some different veggie toppings on your pizza:
- eggplant and black olive
- pineapple and onion
- red and green peppers and mushrooms
- fresh tomato and spinach
- broccoli and green olives
- or get the whole shebang
Eat a Rainbow Recipes
- Almost Rainbow Salad Recipe (pictured above)
- Dominican Rainbow Rice Recipe
- Rainbow Bean Soup Mix in a Quart Jar Recipe
- Rainbow Chard With Figs, Garlic, Pine Nuts & Feta Recipe
- Rainbow Pasta Salad Recipe
- Rainbow Veggie Cheese Lovers Recipe
- Rainbow Veggie Pizza Recipe
- Rainbow Fruit Salad Recipe
- Eggy Rainbow Scramble (Vegetarian) Recipe
- Grilled Rainbow Bell Peppers Recipe
- Rainbow Cole Slaw Recipe
- Rainbow Goat's Cheese Balls Recipe
- Rainbow Sherbet/Ice Cream Parfait (Africa) Recipe
- The Rainbow Room's Carrot and Peanut Salad Recipe
- Rainbow Teriyaki Stir Fry Recipe
- Really, Really, Easy Rainbow Chili Recipe
- Texas Rainbow Greens Recipe
- Rainbow Enchilada Casserole Recipe
- St. Patrick's Day Fruit Rainbow Recipe
Color Wheel of Fruits and Vegetables
What Color is Your Food?
Taste a rainbow of fruits and vegetables for better health
North Dakota State University Agriculture and University Extension educational publication written by Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist.
Taste a rainbow of fruits and vegetables for better health
I love strawberries, carrots, bananas, avocados, blueberries.
What are your favorite rainbow foods?
TerriCarr on March 09, 2014:
Great way to inspire kids to eat fruits and veggies!
OrnitA on February 09, 2014:
Giovanna from UK on February 01, 2014:
I always look at the color of the food we eat. I'm a teacher and I notice that the food they serve the kids at lunchtime is always brown! Never anything else. We're in the UK BTW! They have a bar called the healthy option but only the teachers eat food form there. I have complained but people think I'm crazy I think. Great lens.
suepogson on October 06, 2013:
I think colour is really important in food - especially (as rodaussie says below) in encouraging children to eat more veg. Great lens.
Rodaussie on April 17, 2013:
Great Lens, Great way to make kids love it
Michelllle on March 19, 2013:
What a beautiful lens. Wonderful subject too. Neat.
Wednesday-Elf from Savannah, Georgia on March 17, 2013:
Very cleverly and "colorfully" way to introduce us to the foods we should be eating every day. Well done.
anonymous on March 17, 2013:
apple, sweet potato, corn. broccoli, blueberries
kabbalah lm on March 03, 2013:
Leila from Belgium on February 22, 2013:
I love all regular fruits and rainbow salads :-)
mattwebber on February 21, 2013:
Interesting idea. Thank you.
sweetstickyrainbo on February 17, 2013:
rattie lm on February 12, 2013:
All of the above!
anonymous on January 20, 2013:
I like strawberries the most
Nilakantha on November 29, 2012:
Avocados and cherries
Auriel on November 22, 2012:
Margot_C on November 19, 2012:
Today I had purple cabbage, red tomatoes, yellow banana, blue blueberries, and orange carrots. Yep, I did it!
anonymous on November 16, 2012:
This is a great lens with loads of helpful and fun information. I love cucumbers, mushrooms, papaya, apricots and blueberries.
victoriahaneveer on October 26, 2012:
Raspberries, satsuma, corn on the cob, spinach, figs
Riesling on October 13, 2012:
I will show this lens to my children :-)
anonymous on October 03, 2012:
thanks for sharing
puerdycat lm on October 01, 2012:
Brilliant food for brilliant minds ... and they look delicious!
casquid on October 01, 2012:
anonymous on October 01, 2012:
MintySea on September 22, 2012:
I want a rainbow salad looks yum
Mamabyrd from West Texas on September 09, 2012:
I love Red!! apples, strawberries and watermelon
jc91583 on August 14, 2012:
I definitely love strawberries, oranges, grapes, blueberries, bananas, etc, etc, etc!! I have nieces and nephews and I've noticed that if you put fruits and vegetables in front of them they'll eat them just as quick as they'll eat anything with chocolate or sugar. I've also noticed that the healthier I eat, the better I feel. This is such great advice to give to someone. Thank you very much. I love the list of food on the color chart. What a great reference. Thank you very much!!
ideashine on August 10, 2012:
nice concept.. love your lens so much :)
Sabasti on August 07, 2012:
@Sabasti: Trying to find a better chart thru google, your lens came up again, this time #2.
Sabasti on August 07, 2012:
This is one of those times when several things fall into line and become something meaningful. I am an avid squidoo enthusiast. Recently I got an email with a picture of eating colors. This is something I have looked into for many years. I decided to look up more info using good ole google. This lens was the third one down. Congrats!!! Aside from that, this is a great article with awesome information. Thank you for sharing.
anonymous on August 03, 2012:
Returning to sprinile angel dust over your rainbow.
lovetolink on August 01, 2012:
Excellent resource for healthy eating!
KimGiancaterino on July 31, 2012:
CristianStan on July 26, 2012:
We all need the widest variety of fruit and vegetable colors in our diets. Thanks for the great fruit ideas!
henrygdance on July 26, 2012:
texan203 lm on July 18, 2012:
Wonderful informational lens. I love strawberries, bananas, oranges,grapes, and kiwi.
KandH on June 26, 2012:
Wow, this is fantastic, I love the rainbow bento, it's the perfect idea for lunchtime :)
sunny saib on June 26, 2012:
mine are: apple, orange, banana, guava, melon, watermelon (outside! :P) and grapes
Caromite on June 23, 2012:
Nice lens, the salad looks tasty!
My favourite rainbow food are cherries, melons, grapefruit, bananas, leek, spinach and blueberries.
Edwinrocks on June 23, 2012:
anonymous on June 13, 2012:
Very nica lens.
Rosaquid on June 05, 2012:
Nice lens! I adore cherries, but all fruits and berries, and veggies, too.
sheezie77 on May 18, 2012:
Nicely done! Thumbs up!
myamya on May 18, 2012:
Very nice lens! Thumbs up!
JoyfulPamela2 from Pennsylvania, USA on April 20, 2012:
FashionMommy on April 19, 2012:
I learned new things from this lens. Let's make eating colorful!
ElizabethJeanAl on April 17, 2012:
jholland on April 14, 2012:
Red cabbage, carrots, yellow peppers, green onions, cilantro and poppy seed dressing.
anonymous on March 17, 2012:
Love home you have done your angels blessing
Beverly Lemley from Raleigh, NC on March 16, 2012:
VERY nice lens! Love that it puts the veggies and fruits in a total new light ~ much better! Thank you! B : )
Alex Graham on March 15, 2012:
Very Cool lens!
I vote for strawberries!
RCGraphicsDesign on March 15, 2012:
Great lens - what a great to put it - eat a rainbow. I love it. Thanks.
Kathleen Hiler on March 15, 2012:
I LOVE this lens! I had so much fun with this and applaud you for having this kind of info out there..I am a nutrional therapist and think this is great :)
Kathleen Hiler on March 15, 2012:
AJ from Australia on March 08, 2012:
Wouldn't the world be a different place if we all ate rainbows every day? Blessed! And included in my tribute lens - Colossal Squid Stars!
Laraine Sims from Lake Country, B.C. on March 07, 2012:
What a beautiful lens! I love all vegetables and fruit and I like the suggestions you gave to make a plate of these more interesting. No beige plate here. :D
anonymous on March 02, 2012:
Very colorful lens. Great job. I like it. We are what we eat. Hopefully I won't turn rainbow after eating all the rainbow foods. :)
peachplanet on March 01, 2012:
Let me see..... I had blueberries for breakfast - green lettuce, red peppers and white onions for lunch - packed an orange for an afternoon snack....i think i'm doing pretty good :)
Petetheprophet on February 24, 2012:
Great work; Keep watering the crops!!!!
Thrinsdream on February 24, 2012:
What a wonderful idea and so beautifully laid out. Fabulous article even if I did have to look up what a Jicama was! We don't get these in the UK, but I am sure there are substitutes, I will delve into Google's machinations and find out! With thanks and appreciation. Cathi x
whimsey on February 22, 2012:
Love the emphasis on color! It's a great way to think about what food you're eating. :)
WiscBear on February 18, 2012:
really like the color wheel of fruits and veggies. very good info.
vkumar05 on February 12, 2012:
Very interesting stuff. Thanks for sharing.
flycatcherrr on February 05, 2012:
All of the above. :)
Mamaboo LM on February 02, 2012:
My nickname for many years has been Rainbow. I thank you for sharing your version of a rainbow in such a healthy way. Be blessed this day!
opheliakeith lm on January 31, 2012:
Super helpful lens! I'm printing that chart off for my fridge :)
anonymous on January 30, 2012:
my mom always says "more colorfull more healthy" thanks for sharing great lens
vincente lm on January 29, 2012:
What a fun an healthy lens!
Shannon from Florida on January 26, 2012:
I love any type of berry. Great lens! Thank you!
hankmolini on January 26, 2012:
mushrooms,tomato,corn,broccoli,blueberries is my rainbow food! Awesome lens!
dannystaple on January 24, 2012:
Oh I love this. What is wrong with turnip - smashing roasted with other root veg or in a big winter stew! I love aubergine, strawberries, corn, carrots, bananas, cucumber, beetroot. Peppers - but not the green ones.
kateclough lm on January 23, 2012:
anything except turnip! Love this lens! Great guidelines for a society suffering from morbid obesity. Very informative.
anonymous on January 21, 2012:
I love your lens, great information!
oxfordian on January 15, 2012:
I love it! So much better than the old food pyramid. This lens is terrific and so comprehensive with so many great suggestions. Here's an angel blessing for you.
Holysheepskin LM on January 13, 2012:
Love them all! Just starting adding avocados into my morning shakes and it's fabulous! I posted the recipe on my hockey mom central lens
ViJuvenate on January 10, 2012:
I love them all. When I first came across the concept of eating by color, a couple of decades ago, it really helped me in food choices. Realizing that the different colors offer different vitamins made adding produce into our diet so much easier, and kind of fun as well.
healthandsick on January 09, 2012:
sure, I can eat rainbow..
Gloria Freeman from Alabama USA on January 07, 2012:
Hi great lens,I try to eat healthy most of the time .I just have to eat sweets sometime.I also love strawberries ,carrots,bananas and blueberries.
sousababy on January 06, 2012:
I just added this excellent lens of yours to my newest one at: http://www.squidoo.com/fast-easy-healthy-homemade-...
Hope it helps!
anonymous on January 06, 2012:
What a great concept - maybe this will inspire my daughter to eat more coloured foods.
Vallygems1 on January 06, 2012:
I am not a vegetarian but loved your lens. Maybe I can convert myself still
mannasugar on December 23, 2011:
Excellent Lens, one of the best. Eating a variety of fruits and vegetables is the best way to get Healthy along with exercise and limiting the intake of bad ingredients...
sousababy on December 22, 2011:
I shall be featuring this wonderful lens soon on my newest one (will let you know on your Bio page asap). Sincerely, Rose
TopToysForKids on December 14, 2011:
Love this lens! Avocados are the best on top of Nachos, although I'm sure that takes away some nutritional benefits! :) I love the little oranges, and tangerines....I'm gunna go eat some! :)
tedcdelivers on December 14, 2011:
This is a beautiful lens. Thanks for the great content and links to other useful sites.
My favorite rainbow foods are raspberries and blueberries.
rangiiria on December 09, 2011:
My favs are: raspberries and oranges. I have some in the fridge - I think I'll go for a mini snack :)
kathysart on November 27, 2011:
green beans... I am stuck on them lately.
anonymous on November 19, 2011:
So glad I found this great lens. Two thumbs up. Squid-liked!
Elhamstero on November 18, 2011:
I love lots of different coloured foods. Some good ideas here for me to include. Carrots are my favourite
sousababy on November 11, 2011:
@sousababy: Just added this excellent lens to my new one: http://www.squidoo.com/gluten-free-vegan-pot-pie
and thank you so much for educating me about hidden animal ingredients.
Have a wonderful weekend!
sousababy on November 11, 2011:
Featuring this on my upcoming lens, hope it helps!
anonymous on November 09, 2011:
GREAT lens. I love the images you used and when I first heard about eating the right amount of all the colors, I loved it! Really cool idea for forming good eating habits.
sousababy on November 05, 2011:
Adding this to the right sidebar of my 100th lens about pumpkin pies. Hope it helps!
Odille Rault from Gloucester on October 25, 2011:
What an absolutely Fabulous idea!! I'm definitely going to add this to our meal times - I do already make sure we're eating as wide a variety as possible, of different foods, but I love the idea of going by colour - and creating a rainbow on the plate is a brilliant and fun idea! :)
food monkey on October 24, 2011:
i love all of them! nice lens!
carcamping lm on October 20, 2011:
My favorites are strawberries or pomogranate, bananas, pineapple, asparagus and blackberries!
timelapselove on October 18, 2011:
awesome lens. I'll take a rainbow over a pyramid any day!
GirlLovesNature1 on October 17, 2011:
I love making stir-fry with red peppers, green broccoli and orange carrots, and serve it with turmeric-yellow rice! Rainbow-colored food makes me happy :)
squid-pinkchic18 on October 17, 2011:
I think my favorite colored foods are red - like strawberries, cherries, raspberries, apples, etc. This is a fun way to remember to vary up veggies and fruits though! Well done!
peppervel on October 14, 2011:
Very interesting way to motivate my kids to eat their fruits and veggies. "Eat a rainbow!" very catchy phrase. thanks for the lens.