Eating the Rainbow: Your Nourishing Guide from ReformingYou
- Melissa Nichols
- Aug 5
- 4 min read
Updated: 6 days ago
Hello friends!
It's Melissa here, welcoming you straight from ReformingYou.com. I'm so glad you're here, because today we're diving into one of my all-time favorite topics: Eating the Rainbow.
Why "Rainbow Foods" Matters
When I first began this wellness journey, I realized proper health isn't just about weight or macros. It's about vibrancy, healing, and sustainable nourishment. Over the years, several opinion leading health organizations such as the American Institute for Cancer Research, the American Heart Association, and the USDA Food and Nutrition Service have advocated eating “the rainbow” of healthy food-based colors. Federal recommendations depend on gender and age for intake and generally recommend 1.5 - 2 cups of fruit and 2.5 - 3 cups of vegetables daily. Reduced rates of many Common cancers have been associated with the equivalent of 400–600 grams of fruits and vegetables a day. Eating across the rainbow (red, orange, yellow, green, blue, purple) isn't just beautiful; it ensures you're getting a broad spectrum of phytonutrients and antioxidants that support every system in your body.
Red foods (strawberries, tomatoes, red peppers) bring heart-loving lycopene and anti-inflammatory benefits.
Orange/yellow (carrots, sweet potatoes, turmeric) feed your eyes, skin, and immune system.
Greens (kale, broccoli, spinach) power your body with chlorophyll, folate, and vitamin K.
Blues/purples (blueberries, eggplant, beets) offer powerful antioxidants like anthocyanins.
Getting Started: Simple Steps You Can Do Today
Scan your plate: Are all colors represented? If not, challenge yourself to add one more color tomorrow. Download my meal prep guide in the resources area of my website at www.reformingyou.com. This will give you a list of food options to choose from while shopping. Each plant is categorized into a phytonutrient category. Try adding a few of these strategies also:
Veggie swaps: Replace white rice with a mix of quinoa and steamed veggies.
Add shredded purple cabbage to your salad or make that smoothie spark with spinach and berries.
Snack smart: Instead of a granola bar, try carrot sticks with hummus, apple slices with almond butter, or red grapes with a handful of walnuts.
Balanced Plates = Balanced Energy
At ReformingYou, balanced meals are valued. This includes complex carbs, quality protein, healthy fats, and colorful fruits and vegetables. Bright foods often come fiber-rich and low in calories, helping digestion, satiety, and steady energy throughout your day.
Meal Idea | Color Focus | Why It Works |
Veggie omelet | Green (spinach), Red (tomato), Purple (red onion) | Protein‑rich with a smart mix of fiber, vitamins, antioxidants |
Grain bowl | Orange (sweet potato), Yellow (peppers), Blue (blueberries), Green (avocado) | Creative combo that delights your taste buds and nourishes deeply |
Snack combo | Purple carrots, red, yellow, and green bell pepper slices, hummus | Crunchy, colorful, and so satisfying with protein & healthy fats |
Tips from My Kitchen (Okay—I Mean MY Lab)
Batch roast a rainbow tray: Each week, I roast and season beets, sweet potato, carrots, bell peppers, purple cabbage, and broccolini. I then use them in bowls, salads, frittatas and side dishes.
Deep smoothies: Blend spinach, berries, a frozen banana, seeds (hemp and flax) and top with pomegranate arils to hit at least four colors at once. Add some chickpeas for protein. It will fill you up and you won't even taste the beans!
Color plus contrast: I love pairing sweet (orange sweet potatoes) with tangy (purple cabbage slaw). It feels decadent and empowering.
Gut health: Add fermented beets to avocado toast, salads, or potatoes. Anything that you would normally eat ketchup with can be swapped with fermented beets. Great for your gut!
Common Questions I Get
"But isn't fruit full of sugar?" Yes, some are higher in natural sugar, but when paired with fiber (peel, seeds) or protein (nuts, Greek yogurt), it slows glucose absorption and keeps you energized. Visit the Nutrition workshop on my website at www.reformingyou.com for more on this.
"It's too expensive." Frozen produce is a win: it's budget-friendly, lasts longer, and keeps nutrients locked in. You can also buy it when it is on sale and freeze what you don't eat for a later date.
"I hate vegetables." I like to think that there is a vegetables out there for everyone. If you don't like vegetables then maybe you just haven't tried one that you like yet or it hasn't been prepared in a way that you like. Try chopping them small and seasoning well or pulsing them into sauces, chili, or soups. You'll get the benefits and build your tolerance for taste over time.
The Big Why: Your Long-Term Health
Having vibrant, diverse foods isn't a fad. It's a form of self-respect and curiosity about your body's needs. It's sustainable. And it aligns with the mission I share on ReformingYou: to reform from the core and within, treating your mind and body with kindness, intention, and consistency.
So next time you grocery shop, think: "How many colors can I bring home?" Challenge yourself to try a new vegetable or fruit each week. And remember, small changes thrive over time.
If you'd like more tips, I'm happy to share them! Reach out to me at Melissa@Reformingyou.com. Let's keep building your healthiest, most vibrant life together.
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