Rainbow Diet

Before you freak out, this is NOT a diet, diet. (Don’t worry. We will never put you through another diet regiment). Rainbow diet is eating, cooking and shopping for food according to colours! Thanks to an abundance of fruits and veggies that comes in all sorts of colours, it’s a fun and easy way to incorporate healthy eating into your lifestyle without having to change your habits significantly. Rainbow diet doesn’t mean that you have to eat veggies and fruits for the rest of your life, but how you can incorporate these colourful ingredients into your meal to ensure you get the necessary nutrients that your body needs daily. 

RED

NUTRIENTS & BENEFITS
Lycopene - Slows down the growth of breast and prostate cancer.
Saponins - Improves cholesterol level and prevents heart disease.

GROCERY LIST
Veggies: Tomatoes, red chillies, red capsicum, red onion, kidney beans, radish, red cabbage.
Fruits: Watermelon, strawberries, red apples, guava, cherries, cranberries, raspberries, grapes, plums, pomegranate.

MEAL TIP
Grab a handful of mixed berries: strawberries, raspberries, cherries. Throw it in plain yogurt, add a tiny bit of sugar and you have a wholesome, on-the-go breakfast.

ORANGE & YELLOW

NUTRIENTS & BENEFITS
Beta-carotene - Helps improve vision, develop healthy skin and has anti-aging properties.
Vitamin C - Support the immune system, healthy bones, joints and blood vessels.

GROCERY LIST
Veggies: Carrots, sweet corn, orange/yellow capsicum, orange lentils, pumpkin, sweet potato, squash, yellow tomatoes, yellow zucchini.
Fruits: Pineapple, apricots, lemons, pineapples, oranges, golden kiwifruit, rockmelon, mango, papaya, peaches, persimmons, tangerines, grapefruit.

MEAL TIP
Try drizzling olive oil over roasted butternut squash. The combination of orange foods and healthy fats found in avocados or oils will help with the absorption of nutrients.


GREEN

NUTRIENTS & BENEFITS
Fructans – Contain fiber and helps with the digestive system.
Iron - Supports healthy blood production and reduces tiredness or fatigue.
Isothiocyanates - Stimulates the body's detoxification and cleanses the liver.

GROCERY LIST
Veggies: Asparagus, green beans, celery, spinach, Bok Choy, broccoli, Brussels sprouts, cabbage, green capsicum, cucumber, kale, spinach, asparagus, zucchini, peas.
Fruits: Avocados, Green apples, green fig, green grapes, honeydew melon, kiwi fruit, lime, green pears.

MEAL TIP
Can’t get past the bitter taste or the rough texture of some veggies? Mix them into a soup or stew. It’s a lot easier to consume when they're blended into a brothy mixture that masks the taste and texture.


BLUE & PURPLE

NUTRIENTS & BENEFITS
Anthocyanins - Helps with diabetes, reduce damage to the liver, prevents ulcers and gum disease. Also improves memory and reduces mental decline.
Resveratrol - Lowers the risk of colon cancer and heart disease.

GROCERY LIST
Veggies: Eggplant, beetroot, purple cabbage, purple carrot, purple kale, purple onion.
Fruits: Blueberries, blackberries, blackcurrants, purple figs, purple grapes, mulberries, passion fruit, purple plums, raisins, prunes, black grapes, plums.

MEAL TIP
Swap your usual sandwich filling for low-fat soft cheese and blueberries. As strange as this might sound to you, it is the perfect combo.


BROWN & WHITE

NUTRIENTS & BENEFITS
Carbohydrates – Provides energy for metabolism.
Potassium - Prevent calcium loss, support nervous system and muscle functions.
Protein – From beans and lentils can help with healthy muscles and bones.

GROCERY LIST
Veggies: Cauliflower, garlic, ginger, mushrooms, onions, potatoes, shallots, turnips, lentil, artichoke, fennel, leeks.
Fruits: White nectarine, white peaches, lychees, brown pear, dried raisins, dates, dried figs, bananas, longans.

MEAL TIP
Thinking of cutting down on rice? Cauliflower is your best friend. You can make all sorts of fried rice with blended cauliflower and you wouldn’t even notice the difference.

There you have it! Your Rainbow Diet guide. It doesn’t look too intimidating, right? There are many ways to apply this “diet” to your lifestyle. Smoothies and juices are a great way to start. Even while grocery shopping, try to get ingredients across all the different colours. You can also meal prep according to the different colours and when you cook, make sure to include at least 2-4 colours as your ingredients.