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Eat a Rainbow

Updated on November 16, 2016

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

I Can Eat A Rainbow
I Can Eat A Rainbow

From nutrition expert Annabel Karmel comes a series of books on healthy eating for the very youngest readers. By instilling children with good attitudes toward food and nutrition at a young age, these books pave the way for a lifetime of healthy eating habits.

I Can Eat a Rainbow teaches kids how to eat healthy by enjoying a "rainbow" of food, from purple plums to red apples to greens like spinach and celery. Each two-page spread focuses on food of a different color.


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

See Our Fruit & Veggie Color List

[via Fruits & Veggies More Matters]

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?

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    • TerriCarr profile image

      TerriCarr 4 years ago

      Great way to inspire kids to eat fruits and veggies!

    • OrnitA profile image

      OrnitA 4 years ago

      Awesome Lens!

    • Adventuretravels profile image

      Giovanna Sanguinetti 4 years ago from Perth UK

      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 profile image

      suepogson 4 years ago

      I think colour is really important in food - especially (as rodaussie says below) in encouraging children to eat more veg. Great lens.

    • Rodaussie profile image

      Rodaussie 4 years ago

      Great Lens, Great way to make kids love it

    • Michelllle profile image

      Michelllle 5 years ago

      What a beautiful lens. Wonderful subject too. Neat.

    • Wednesday-Elf profile image

      Wednesday-Elf 5 years ago from Savannah, Georgia

      Very cleverly and "colorfully" way to introduce us to the foods we should be eating every day. Well done.

    • profile image

      anonymous 5 years ago

      apple, sweet potato, corn. broccoli, blueberries

    • kabbalah lm profile image

      kabbalah lm 5 years ago

      Nice lens

    • leilasi profile image

      Leila 5 years ago from Belgium

      I love all regular fruits and rainbow salads :-)

    • mattwebber profile image

      mattwebber 5 years ago

      Interesting idea. Thank you.

    • sweetstickyrainbo profile image

      sweetstickyrainbo 5 years ago

      nicely done

    • rattie lm profile image

      rattie lm 5 years ago

      All of the above!

    • profile image

      anonymous 5 years ago

      I like strawberries the most

    • Nilakantha profile image

      Nilakantha 5 years ago

      Avocados and cherries

    • profile image

      Auriel 5 years ago

      interesting post.

    • profile image

      Margot_C 5 years ago

      Today I had purple cabbage, red tomatoes, yellow banana, blue blueberries, and orange carrots. Yep, I did it!

    • profile image

      anonymous 5 years ago

      This is a great lens with loads of helpful and fun information. I love cucumbers, mushrooms, papaya, apricots and blueberries.

    • victoriahaneveer profile image

      victoriahaneveer 5 years ago

      Raspberries, satsuma, corn on the cob, spinach, figs

    • Riesling profile image

      Riesling 5 years ago

      I will show this lens to my children :-)

    • profile image

      anonymous 5 years ago

      thanks for sharing

    • puerdycat lm profile image

      puerdycat lm 5 years ago

      Brilliant food for brilliant minds ... and they look delicious!

    • casquid profile image

      casquid 5 years ago

      Excellent ideas!

    • profile image

      anonymous 5 years ago

      nice reinbow

    • profile image

      MintySea 5 years ago

      I want a rainbow salad looks yum

    • Mamabyrd profile image

      Mamabyrd 5 years ago

      I love Red!! apples, strawberries and watermelon

    • jc91583 profile image

      jc91583 5 years ago

      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!!

    • profile image

      ideashine 5 years ago

      nice concept.. love your lens so much :)

    • Sabasti profile image

      Sabasti 5 years ago

      @Sabasti: Trying to find a better chart thru google, your lens came up again, this time #2.

    • Sabasti profile image

      Sabasti 5 years ago

      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.

    • profile image

      anonymous 5 years ago

      Returning to sprinile angel dust over your rainbow.

    • lovetolink profile image

      lovetolink 5 years ago

      Excellent resource for healthy eating!

    • KimGiancaterino profile image

      KimGiancaterino 5 years ago

      Beautiful lens!

    • profile image

      CristianStan 5 years ago

      We all need the widest variety of fruit and vegetable colors in our diets. Thanks for the great fruit ideas!

    • henrygdance profile image

      henrygdance 5 years ago

      good lens

    • texan203 lm profile image

      texan203 lm 5 years ago

      Wonderful informational lens. I love strawberries, bananas, oranges,grapes, and kiwi.

    • KandH profile image

      KandH 5 years ago

      Wow, this is fantastic, I love the rainbow bento, it's the perfect idea for lunchtime :)

    • sunny saib profile image

      sunny saib 5 years ago

      wonderful lens..really

      mine are: apple, orange, banana, guava, melon, watermelon (outside! :P) and grapes

    • Caromite profile image

      Caromite 5 years ago

      Nice lens, the salad looks tasty!

      My favourite rainbow food are cherries, melons, grapefruit, bananas, leek, spinach and blueberries.

    • profile image

      Edwinrocks 5 years ago

      nice lense....

    • profile image

      anonymous 5 years ago

      Very nica lens.

    • Rosaquid profile image

      Rosaquid 5 years ago

      Nice lens! I adore cherries, but all fruits and berries, and veggies, too.

    • profile image

      sheezie77 5 years ago

      Nicely done! Thumbs up!

    • profile image

      myamya 5 years ago

      Very nice lens! Thumbs up!

    • JoyfulPamela2 profile image

      JoyfulPamela2 5 years ago from Pennsylvania, USA


    • profile image

      FashionMommy 5 years ago

      I learned new things from this lens. Let's make eating colorful!

    • ElizabethJeanAl profile image

      ElizabethJeanAl 5 years ago

      Great idea!

    • jholland profile image

      jholland 5 years ago

      Red cabbage, carrots, yellow peppers, green onions, cilantro and poppy seed dressing.

    • profile image

      anonymous 6 years ago

      Love home you have done your angels blessing

    • BLemley profile image

      Beverly Lemley 6 years ago from Raleigh, NC

      VERY nice lens! Love that it puts the veggies and fruits in a total new light ~ much better! Thank you! B : )

    • blogalexg profile image

      Alex Graham 6 years ago

      Very Cool lens!

      I vote for strawberries!


    • RCGraphicsDesign profile image

      RCGraphicsDesign 6 years ago

      Great lens - what a great to put it - eat a rainbow. I love it. Thanks.

    • Kathleen Hiler profile image

      Kathleen Hiler 6 years ago from Mountain Home

      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 profile image

      Kathleen Hiler 6 years ago from Mountain Home


    • Rangoon House profile image

      AJ 6 years ago from Australia

      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!

    • LaraineRoses profile image

      Laraine Sims 6 years ago from Lake Country, B.C.

      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

      Angel blessings.

    • profile image

      anonymous 6 years ago

      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 profile image

      peachplanet 6 years ago

      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 :)

    • profile image

      Petetheprophet 6 years ago

      Great work; Keep watering the crops!!!!

    • Thrinsdream profile image

      Thrinsdream 6 years ago

      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

    • profile image

      whimsey 6 years ago

      Love the emphasis on color! It's a great way to think about what food you're eating. :)

    • WiscBear profile image

      WiscBear 6 years ago

      really like the color wheel of fruits and veggies. very good info.

    • vkumar05 profile image

      vkumar05 6 years ago

      Very interesting stuff. Thanks for sharing.

    • flycatcherrr profile image

      flycatcherrr 6 years ago

      All of the above. :)


    • Mamaboo LM profile image

      Mamaboo LM 6 years ago

      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 profile image

      opheliakeith lm 6 years ago

      Super helpful lens! I'm printing that chart off for my fridge :)

    • profile image

      anonymous 6 years ago

      my mom always says "more colorfull more healthy" thanks for sharing great lens

    • vincente lm profile image

      vincente lm 6 years ago

      What a fun an healthy lens!

    • iijuan12 profile image

      iijuan12 6 years ago from Florida

      I love any type of berry. Great lens! Thank you!

    • hankmolini profile image

      hankmolini 6 years ago

      mushrooms,tomato,corn,broccoli,blueberries is my rainbow food! Awesome lens!

    • profile image

      dannystaple 6 years ago

      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 profile image

      kateclough lm 6 years ago

      anything except turnip! Love this lens! Great guidelines for a society suffering from morbid obesity. Very informative.

    • profile image

      anonymous 6 years ago

      I love your lens, great information!

    • oxfordian profile image

      oxfordian 6 years ago

      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 profile image

      Holysheepskin LM 6 years ago

      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 profile image

      ViJuvenate 6 years ago

      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.

    • profile image

      healthandsick 6 years ago

      sure, I can eat rainbow..

    • flinnie lm profile image

      Gloria Freeman 6 years ago from Alabama USA

      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 profile image

      sousababy 6 years ago

      Dear hlkljgk,

      I just added this excellent lens of yours to my newest one at:

      Hope it helps!



    • profile image

      anonymous 6 years ago

      What a great concept - maybe this will inspire my daughter to eat more coloured foods.

    • Vallygems1 profile image

      Vallygems1 6 years ago

      I am not a vegetarian but loved your lens. Maybe I can convert myself still

    • mannasugar profile image

      mannasugar 6 years ago

      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 profile image

      sousababy 6 years ago

      I shall be featuring this wonderful lens soon on my newest one (will let you know on your Bio page asap). Sincerely, Rose

    • TopToysForKids profile image

      TopToysForKids 6 years ago

      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 profile image

      tedcdelivers 6 years ago

      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 profile image

      rangiiria 6 years ago

      My favs are: raspberries and oranges. I have some in the fridge - I think I'll go for a mini snack :)

    • kathysart profile image

      kathysart 6 years ago

      green beans... I am stuck on them lately.

    • profile image

      anonymous 6 years ago

      So glad I found this great lens. Two thumbs up. Squid-liked!

    • Elhamstero profile image

      Elhamstero 6 years ago

      I love lots of different coloured foods. Some good ideas here for me to include. Carrots are my favourite

    • sousababy profile image

      sousababy 6 years ago

      @sousababy: Just added this excellent lens to my new one:

      and thank you so much for educating me about hidden animal ingredients.

      Have a wonderful weekend!



    • sousababy profile image

      sousababy 6 years ago

      Featuring this on my upcoming lens, hope it helps!

    • profile image

      anonymous 6 years ago

      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 profile image

      sousababy 6 years ago

      Adding this to the right sidebar of my 100th lens about pumpkin pies. Hope it helps!

    • yourselfempowered profile image

      Odille Rault 6 years ago from Gloucester

      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 profile image

      food monkey 6 years ago

      i love all of them! nice lens!

    • carcamping lm profile image

      carcamping lm 6 years ago

      My favorites are strawberries or pomogranate, bananas, pineapple, asparagus and blackberries!

    • timelapselove profile image

      timelapselove 6 years ago

      awesome lens. I'll take a rainbow over a pyramid any day!

    • GirlLovesNature1 profile image

      GirlLovesNature1 6 years ago

      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 profile image

      squid-pinkchic18 6 years ago

      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!

    • profile image

      peppervel 6 years ago

      Very interesting way to motivate my kids to eat their fruits and veggies. "Eat a rainbow!" very catchy phrase. thanks for the lens.