The Benefits Of A Colorful Plate

When a Registered Dietitian tells you to “eat the rainbow” (and no, we don’t mean Skittles), it’s more than just a fun saying. Here are three reasons to add more color to your plate.

1. Different color fruits/vegetables offer different health benefits 

Provided by Mayo Clinic, the benefits (in rainbow order) are as follows…

• Red: Supports heart health and brain function

  • Thanks to: Lycopene (red pigment)

  • Examples: Strawberries, tomatoes, red peppers, beets, radish

• Orange/Yellow: Strengthens immunity, vision, and reduces inflammation 

  • Thanks to: Carotenoids (orange/yellow pigment)

  • Examples: Orange, banana, apricot/peach, mango, carrot, pumpkin 

• Green: Provides a good source of fiber/antioxidants and important for neural tube development during pregnancy 

  • Thanks to: Indoles/Isothiocyanates (compounds), Folic Acid (B vitamin)

  • Examples: Spinach, broccoli, avocado, asparagus, kiwi

• Blue/Purple: Rich in antioxidants to support brain health and reduce the risk of heart disease 

  • Thanks to: Anthocyanins (blue/purple pigment)

  • Examples: Blue/black berries, plums, eggplants, figs, concord grapes 

Explore more at newsnetwork.mayoclinic.org

2. A varied diet is a healthy diet 

It’s easy to fall into the habit of eating the same foods again and again. While this can make meal prep simpler, sticking to the same choices, especially when it comes to fruits and vegetables, may mean missing out on important vitamins and minerals. Mixing things up helps ensure your body gets a wider range of nutrients, supports a more diverse microbiome and avoids food fatigue!

3. Switching up your produce can be cost-effective

Fresh fruits and vegetables can be some of the pricier items on your grocery list, but there are plenty of ways to enjoy them without overspending. Frozen and canned options are always great choices, but when buying fresh, shopping local and choosing produce that’s in season can make a big difference. Seasonal produce is more abundant, which often means both lower prices and peak flavor!

Check weekly ads for sales, use coupons, and explore local farmers’ markets or roadside stands. A crisp apple from a nearby orchard will likely taste better and cost less than a pineapple in late fall. 

By Julia Langer, Nutrition Education For All