Want more energy? Eat the rainbow. 🌈

To be clear, I’m not talking about the “rainbow of fruit flavors” in Skittles, or the “magically delicious” Lucky Charms. No, you’re best steering clear of these ultra-processed foods that will likely lead to inflammation and a major sugar crash.

What I’m referring to are organic fruits and vegetables in their natural form. They are loaded with vitamins and nutrients, and quite delicious. Science shows that eating 5-7 servings of produce a day can reduce the risk of chronic disease and cancer.

Eating the rainbow ensures you are consuming an array of nutrients, which can lead to optimal health. Try varying your choices and colors each time you go shopping. One of my favorite ways include lot of color in a meal is by making salad for lunch and for dinner a healthy grain bowl (recipe below).

Let’s unpack the benefits of each color:

🍎Red foods– (watermelon, strawberries, cherries, raspberries, apples, tomatoes, and red peppers) Contain lycopene, fiber, vitamin A and vitamin C.These foods have been known to reduce the risk of cancer, protect against heart disease, lower blood pressure (especially beets), aid in arthritis, and GI health. Cranberries help to prevent UTIs.

🍊Orange foods– (carrots, oranges, sweet potatoes, apricot, peaches) They are an excellent source of Vitamin C to fight infection and lots of fiber. They contain antioxidants that help with aging and beta carotene which is good for your complexion and improves your vision.

🍋Yellow foods – (peppers, bananas, lemons, mango) They contain carotinoids, which work as antioxidants. They also reduce inflammation and boost your immunity. Pinapple is good for inflammation. Eat some before your next long distance run or tooth extraction.

🥬Green foods – (leafy greens such as kale, spinach and romaine lettuce, broccoli, green beans) These are nutrient rich, with vitamin C, folate, iron, potassium and magnesium. They fight cancer, reduce the risk of obesity and cancer, heart disease and high blood pressure. It is for this reason, we can say, “Green is King”. Kale and avocados are two of the most beneficial foods to include in your diet.

🫐Blue foods – (blueberries, blackberries, purple kale) They improve cognitive health and mood, and have loads of antioxidants.

🍇Purple foods – (red cabbage, blackberries, grapes) These contain anthocyanins, which are antioxidants and help with brain health, longevity, cardiovascular health, cancer prevention and dementia.

Try incorporating as many colors into a days or week’s meals as possible. The benefits are worth it, and according to research, you’ll feel the difference in as little as two weeks.

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Healthy Grain Bowl Recipe:

5 oz. protein (grilled chicken, beef or salmon)

½ c. brown rice or quinoa

¼ sweet potato

¼ c. broccoli

¼ c. cauliflower

¼ c. carrots

¼ sweet onion

¼ c. any fresh mushrooms

2 tbs. olive oil

Seasoning for veggies – salt, pepper, garlic powder, onion salt, paprika, pinch red pepper flakes.

Vinaigrette (optional)

Cook protein and grain separately. Chop and toss veggies with olive oil and seasoning and air fry on sheet pan with parchment at 400 degrees for 10-15 min. Scoop grain into bowl, top with chopped protein and roasted veggies. Optional- Top with fresh spinach leaves, avocado, pumpkin seeds, olives or feta cheese and drizzle of dressing. 600 calories before vinaigrette and toppings.

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