Eat Rainbow Every Day for Nutritional Variety. Color coded foods guide to Rainbow nutrition.Story.

Eat Rainbow Every Day for Nutritional Value

A New Habit for Life!

Humans being creatures of habit, often prepare for work,  rushing out the door every day, grabbing a donut and coffee, on the way to work. Many take no time to sit down to a good breakfast and share the meal around the family table.What if each of us took time to eat the rainbow every day? Do you think it could improve our health and life? Read on:

Color Coded Foods Guide to New Healthy You

So what are the colors in the rainbow? Red. Orange. Yellow. Green. Blue. Violet. Indigo. These are the colors associated with Light. A triangular shaped prism can separate out the colors of LIGHT. They also are the colors that encircle the throne of GOD. The Creator of this world has given us the colorful world in health-promoting FRUITS, NUTS, GRAINS and VEGETABLES, a rainbow of color to eat.


  • RED – Strawberries, tomatoes, radishes, watermelon, raspberries
  • ORANGE – Oranges, carrots, squash, cantaloupe sweet potatoes
  • YELLOW – Peppers, summer squash, cherries, apricots, rutabagas
  • GREEN – Broccoli, kale, peas, green beans, Brussels sprouts
  • BLUE–Blueberries, blue potatoes, of course
  • PURPLE – Purple Eggplant, Purple onions, blackberries, dark cherries
  • BLACK – black rice, black beans, black sesame seeds


Carrots are good for your eyes. Why? Carrots are orange, the color of Vitamin A, Beta Carotene, which is good for the eyes, skin and hair. Beta Carotene is found in many foods: tomatoes, dark leafy greens, broccoli, squash, sweet potatoes, spinach, tomatoes, cantaloupe, mangoes, apricots, all high in vitamin A.

The synthetic form of beta-carotene in high quantities has been linked to cancer risk. Beta-carotene from whole foods does not have this risk, as the body takes from the natural plant-based source, only what amount it needs. Plant sources also avoid  cholesterol risks found in the animal connections. Fish, a good source of Vitamin A, has mercury risks from water pollution issues .

Vitamin A is only one nutrient among many, which our bodies need to maintain health and well-being. A variety of colors give us a variety of vitamins and minerals, fats and biological value in protein.. Taking the vitamin in any one form or food source is not as effective as the vitamin complex from many plant sources. This is an excellent illustration of the benefits we may have when we eat the rainbow vegetables every day.

Rainbow Nutrition

Our bodies, complex by design, are extremely efficient at staying well, when provided with adequate nutrition. Variety is essential to  health. And for the body to use the nutrients we get from our food, we need other nutrients. The nutrients work together in synergy., creating more power in the body from the many together than each of the single nutrients alone.

Returning to our conversation on Vitamin A. To digest Vitamin A, we need good fats, Vitamins D, K-2, zinc and others are required. Nutrients are all interrelated. Science has learned so much; but they continue to learn more. And more. Many of the nutritional elements we talk of today were not heard of when I studied nutrition in college. Science does not know everything. This is why we need to eat the rainbow every day!

Rainbow nutrition does not mean that we need to eat every food we know every day.  Our plates should include many colors, but different colors every day throuout the week.  Variety is the key to good health, variety not only in color, but in ways of preparing foods, whether fresh, frozen or cooked.

Color Me Healthy

Another story from my life illustrates the need to eat the rainbow every day.

In college, I studied through two summers. I had classes in the morning and  studied in the afternoon. Efficiently, I ate lunch while studying and sunbathing all summer long. I had a beautiful tan! But what a surprise; I also had something else.

I liked a certain meal and feasted on it every day. Preparing this natural food daily, natural whole-grain brown rice topped with tomatoes, cashews, diced onions and celery,  cornstarch thickening, seasoned with sweet basil and a little honey, I ate this delicious meal every day! But I had no salad; nothing raw. I failed to provide a variety of foods. Vitamin C in raw foods, is destroyed by cooking.

What sickness results from Vitamin C deficiency?  Knowing the principles, I passed the tests; but failed to put 2 + 2 together in my own life.

We moved to Texas. Working mornings in the cafeteria while my  husband studied in college, I returned home at noon to prepare lunch and eat with my husband, then  flopped onto the bed exhausted, before returning to work in the cafeteria. Up and down my shins were bruises, and my legs were puffy with fluid. I could not recall hitting my shins on anything. My health went down, and my husband called his mother, who had spent her life helping people overcome health issues using simple methods. She said, “Come on home. I will work with her.”

On fresh vegetable juices, I started to improve.  A doctor friend visited one day. I told him my symptoms. He replied instantly,  “You had scurvy!”

I was so embarrassed, studying nutrition, and unable to recognize my own symptoms. I knew he was right. The variety of vegetable juices she prepared for me daily were replenishing my system with nutrients I had not been eating over the summer, including Vitamin C, when I failed to eat the rainbow each day and sweat profusely under the hot sun.


Good nutrition is very simple when you eat the rainbow every day.

The more we learn about diet and garden healthy lifestyle, the better our health will be.

We do not have to be “Rocket Scientists” to maintain good health. It can be very simple when we learn the principle to eat the rainbow every day.