Eat the Rainbow
A Simple Guide to Fruits & Vegetables by Color
Eating fruits and vegetables in many different colors helps your body get a wide range of nutrients. Each color group provides different vitamins and plant compounds that support heart health, brain function, digestion, vision, and immune health.
You don’t need to eat everything on this list — even one or two colors per meal is a great place to start.
Red & Pink Foods
These foods support heart health and circulation.
Examples include:
- Apples (red)
- Strawberries
- Cherries
- Raspberries
- Watermelon
- Tomatoes
- Red bell peppers
- Beets
- Pink grapefruit
- Cranberries
Easy ideas:
Add sliced tomatoes to sandwiches, strawberries to yogurt, or watermelon as a refreshing snack.
Orange & Yellow Foods
These foods support eye health, immune function, and healthy skin.
Examples include:
- Oranges
- Tangerines
- Peaches
- Pineapple
- Mango
- Carrots
- Sweet potatoes
- Yellow squash
- Corn
- Yellow bell peppers
Easy ideas:
Roast carrots or sweet potatoes, add pineapple to cottage cheese, or snack on orange slices.
Green Foods
Green fruits and vegetables support digestion, bone health, and overall wellness.
Examples include:
- Spinach
- Broccoli
- Green beans
- Peas
- Zucchini
- Cucumbers
- Avocado
- Lettuce (romaine, leaf)
- Kale
- Brussels sprouts
Easy ideas:
Add spinach to eggs or soup, steam broccoli for dinner, or slice cucumbers for snacks.
Blue & Purple Foods
These foods support brain health and memory.
Examples include:
- Blueberries
- Blackberries
- Grapes (purple)
- Plums
- Eggplant
- Purple cabbage
- Raisins
- Prunes
- Black currants
Easy ideas:
Top cereal or oatmeal with berries, or add grapes to a fruit salad.
White & Tan Foods
These foods support immune health and heart health.
Examples include:
- Apples (white flesh)
- Pears
- Bananas
- Cauliflower
- Mushrooms
- Onions
- Garlic
- Parsnips
- Turnips
- Potatoes (white)
Easy ideas:
Add onions and mushrooms to cooked dishes, or enjoy bananas with peanut butter.
Tips for Success
- Fresh, frozen, and canned (in water or juice) all count
- Choose softer or cooked vegetables if chewing is difficult
- Frozen fruits and vegetables are nutritious and easy to prepare
- Aim to add one new color per day
Simple Daily Goal
Try to include at least 3 different colors each day.
More variety = more nutrients.
Medical Disclaimer
This educational resource is intended for general information only and does not replace medical advice, diagnosis, or treatment. Individual nutrition needs vary, especially for older adults and those with chronic health conditions. Always consult your physician, registered dietitian, or healthcare provider before making dietary changes or if you have questions about your specific health needs.
Sources:
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.