Mindful Nutrition and Wellness

Jessica Miller, Holistic Health Coach

eat the rainbow everyday

1 Comment

When choosing what to put on your plate, think about the colors of the fruits and veggies in your meal. We often do this to make the presentation of the dish look better, but these colors represent key nutrients your body needs- try to incorporate the rainbow, through fruits and vegetables, into your diet every day for optimal health and wellness.


Colorful fruits and veggies contain powerful antioxidants within their pigments that protect the body from damage and help the body to repair and detoxify. Many of the benefits of these fruits and vegetables are enhanced when combined allowing the nutrients to work together.  However, you might be interested in the 7 Day Color Diet to see how you feel each day after focusing on certain colors. This could help you identify areas of nutritional deficiency.

Warm quinoa and squash salad- recipe below



  • Nutrients: lycopene, beta carotene, vitamin C, manganese
  • Power: Cancer-fighting, particularly prostate cancer
  • Sources: tomatoes, red peppers, watermelon, cranberries, raspberries

Orange/ Yellow

  • Nutrients: beta carotene, vitamin C, potassium
  • Power: help prevent eye-degeneration and may protect skin from sun damage
  • Sources: apricots, peaches, mangoes, carrots, squash, sweet potatoes



  • Nutrients: powerful antioxidants and phytochemicals
  • Power: cancer-fighting, deodorizer, immune boosting, decrease cell damage, enhance cell production
  • Sources: kale, asparagus, spinach, broccoli, zucchini, parsley


Blue/ Purple

  • Nutrients: antioxidants
  • Power: protect blood vessels, preserve healthy skin, anti-aging, improve memory
  • Sources: blueberries, cherries, grapes, red wine, plums, red cabbage

Black/ Dark Red

  • Nutrients: iron, calcium
  • Power: support healthy blood, muscles, and bones
  • Sources: black beans, kidney beans


  • Nutrients: vitamin C, K, folate
  • Power: protect blood vessels, reduce cancer risk
  • Sources: cauliflower, rutabagas, parsnips, onions, garlic

*Note: white foods that are not fruits or vegetables should be consumed rarely or never. This includes: white flour, sugar, dairy products, starch, etc.  These foods have limited nutritional value (with the exception of high-quality yogurt) and may be harmful to your health.White potatoes also have limited nutritional value and sweet potatoes are a better substitute.


This dish is simple, delicious, and a great option for a prep-ahead meal. Add additional colorful veggies as you desire and according to your nutritional needs.

warm quinoa squash salad

  • 1 acorn squash
  • 1 cup dry quinoa
  • 1/2 medium onion
  • 5 garlic cloves
  • 1 bell pepper
  • several handfuls of collard greens (or spinach, kale, or swiss chard)
  • 2 1/2 cups vegetable broth
  • 1 T sea salt
  • 1 T freshly ground black pepper
  • 1 T coconut oil
  • drizzle of olive oil
  • 1 T fresh, chopped parsley

Slice squash in half, remove pulp and seeds. Coat with olive oil, and half the salt and pepper. Roast on parchment-lined baking sheet at 450 for about 40 minutes until soft. Meanwhile, rinse and drain quinoa, cook in 2 cups of vegetable broth for about 15 minutes. Chop garlic, onion, and pepper- sautee with remaining salt and pepper in coconut oil until soft. Cook greens in 1/2 cup vegetable broth until just wilted- about 12 minutes. Peel and cube roasted squash. Combine all ingredients, adding parsley.


Author: Mindful Nutrition and Wellness

Holistic Health Coach, mindfulnutritionandwellness.com

One thought on “eat the rainbow everyday

  1. Pingback: tis the season: sign-up now to eat local for better health | Mindful Nutrition and Wellness

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