When Larissa and I became vegetarians in 2013, I didn’t realize how boring our diet was. Like a lot of people, we tend to eat the same things over and over which, in itself, isn’t necessarily bad.
However, when we took a lot of the foods we were used to eating off the table (pun intended), we had to get more creative about our choices.
It was around this time that I first heard the phrase, “eat the rainbow.” Once I understood the concept behind this phrase, I started to understand the importance of diversity in our diet. Eating plant foods in a variety of colors leads to a taste explosion plus plenty of health benefits.
Every color in your produce drawer packs a different punch for your body and mind. Improved brain function, lower cancer risk, better blood pressure, and even glowing skin. Talk about a win-win-win!
If you’d prefer to listen to us talk about eating the rainbow, check out episode 470 of our podcast here:
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What “Eat the Rainbow” Really Means
“Eating the rainbow” essentially means eating a wide variety of fruits and veggies that vary in color (hence the “rainbow”) throughout your day and week.
Why?
Because each color group brings its own set of benefits. Think of it like covering your nutritional bases without needing a spreadsheet or fancy app to track your macros.
You’re not just eating pretty food. You’re giving your body a wider range of phytonutrients, vitamins, and minerals—like vitamin K1 from leafy greens, or beta carotene from orange veggies like sweet potatoes. These nutrients help with everything from blood clotting to brain health.
That said, if you’ve followed us for a while you know that experimenting with different fruits and veggies isn’t exactly Larissa’s favorite thing. (Understatement of the year.) She’d happily stick with her tried-and-true handful of produce.
But even she agrees that the health benefits make it worth pushing past the usual picks. Once we started adding more variety to our meals, we both noticed that we felt more energized…and honestly, our food just looked and tasted better.
Let’s clear something up right away: eating the rainbow doesn’t mean turning into a produce perfectionist. You don’t need seven different colors on your plate at every meal. You’re not prepping for a food magazine shoot.
So no, “eating the rainbow” isn’t a TikTok fad; it’s age-old health advice that’s backed by real science and delivers real energy boosts when you stick with it.
And yes, even if you hate beets or think purple cabbage smells weird, you’ve still got options. That’s the beauty of nature: so many colorful foods, so many ways to get them in—even for picky eaters (looking at you, Larissa).
Why Colors Matter: The Science in Simple Terms
Color isn’t just there to make your salad look Instagram-worthy (although it sure does make for a pretty picture). It’s one of the best clues we have about what’s inside our food, nutrient-wise.
Each color in fruits and veggies signals a different group of phytonutrients—powerful, plant-based compounds that help fight off disease. Think of them as little bodyguards that protect your cells from damage, support your immune system, and even help with things like brain function, blood pressure, and cognitive decline.
Eating a range of colors means eating a range of nutrients. And when you skip out on certain colors, you’re likely missing key nutrients your body needs.
The 6 Color Categories You Need on Your Plate
To keep things simple, think in color categories. Each one brings something special to the table—literally.
You don’t need to obsessively track every hue, but if you notice your meals are looking a little beige (hello, cereal, toast, and pasta), that’s your cue to mix it up. Try aiming for at least two to three colors per meal, and rotate throughout the week.
Let’s break it down:
Reds
Examples: cherry tomatoes, blood oranges, red peppers
- packed with lycopene and vitamin C
- may help with heart health, reduce cancer risk, and even protect your skin from sun-related damage
Tip: cooking tomatoes (like in tomato sauce) boosts lycopene levels.
Oranges & Yellows
Examples: sweet potatoes, yellow peppers, winter squash, citrus fruits
- high in beta carotene, vitamin A, and vitamin B6
- great for immune function, eye health, and maintaining a healthy mood (yes, food can lift your spirits)
Bonus: sweet potatoes count as a vegetable and a comfort food. Total multitasker.
Greens
Examples: leafy greens, collard greens, green beans, green pepper, green cabbage
- loaded with vitamin K1, folate, and fiber
- may support bone strength, regulate blood pressure, and help prevent cognitive decline
- cruciferous greens (like broccoli and cabbage) even have anti-inflammatory and anticancer compounds
Blues and Purples
Examples: blended blueberries, purple cabbage, eggplant, blackberries
- rich in anthocyanins, a powerful antioxidant
- linked to brain health, reduced risk of chronic diseases, and even antiaging properties
Tip: toss some frozen blueberries in your morning oatmeal or
Whites & Browns
Examples: onion family (garlic, onions), white potatoes, daikon radish, brown mushrooms
- contain allicin, which supports the immune system and may reduce risk of cancer
- white doesn’t mean bland: these foods can be full of flavor and protective nutrients
- play well with everything—great base for soups, stews, or a quick roast
Multicolor All-Stars
Examples: kiwi fruit (brown outside, green inside), colorful berries, mixed frozen fruit
- sometimes one food gives you more than one color (bonus!)
- keep frozen fruit on hand for smoothies, oatmeal, or quick snacks
- canned fruits can count—just check the label to avoid added sugar or syrup
Remember, you don’t have to eat every color every day—but try to get them all in throughout the week. Your body (and your taste buds) will thank you.
Fresh, Frozen, Canned—What Counts?
Let’s clear up a big myth: only fresh produce “counts.”
Not true. Not even close.
Sure, fresh fruits and veggies are fantastic—especially when they’re in season. They’re crisp, colorful, and bursting with flavor.
But unless you’ve got a farmers’ market in your backyard and unlimited time to chop, wash, and prep (and if you do, we’re jealous), chances are you’re leaning on frozen and canned goods now and then. And honestly? That’s not just okay—it’s smart.
When Frozen Beats Fresh
Frozen produce gets flash-frozen at its peak, which locks in nutrients and keeps them there until you’re ready. No rushing to eat it in three days. No moldy strawberries guilt-tripping you from the back of the fridge.
We always have frozen fruit—blueberries, pineapple chunks, whatever’s on sale—in the freezer. They’re great for smoothies and really great when you’re in a hurry.
Frozen veggies are just as handy. They’re pre-chopped, budget-friendly, and don’t judge you for forgetting them for a week. Toss them into soups, stir-fries, or grain bowls and boom! Instant color upgrade.
Canned Counts Too (Yes, Really)
Canned fruits and veggies also don’t get a lot of hype, but they show up when you need them. You just have to pick the right kind.
Look for fruits packed in water or 100% juice, and veggies with “no salt added” on the label. Skip the syrupy stuff unless you’re treating it like dessert.
One of our go-tos?
Canned tomatoes.
Tomato sauce, paste, crushed, whole—whatever form, it’s one of the best sources of lycopene, especially when cooked. Your pasta night really can count as rainbow eating.
Fresh Is Fantastic—When You Can Get It
Fresh produce is lovely, especially when it’s in season and priced right. It’s more flavorful and often more fun to cook with. It can be challenging, though, when not everyone loves fruits and veggies, which can lead to waste.
If you’ve ever overcommitted during a grocery run and ended up with a sad, wilted rainbow in your crisper drawer, you’re not alone. The trick is to shop with a loose plan and just a few color goals in mind. That way, you’ll use what you buy rather than build a compost pile in your fridge.
The point isn’t to buy the “perfect” version of every fruit or veggie. It’s to get more color on your plate, more often, using whatever makes sense for your life. Frozen, canned, fresh—it all adds up. Mix and match. Swap things in. And let go of the all-or-nothing mindset.
Sample Colorful Day: Real Meals With Real Color
“Eat the rainbow” sounds great in theory, until you’re standing in your kitchen with a bag of wilted lettuce and zero motivation.
But not to worry.
You don’t need fancy recipes or a chef’s pantry to make it happen. You just need a few smart swaps, some color variety, and a little flexibility with what’s already in your fridge or freezer.
Here’s how a colorful day of eating might look in real life—no meal-prep marathons or Instagram filters required.
Breakfast: Easy, Energizing, and Already Winning
Start the day with a warm bowl of oatmeal topped with fresh or frozen blended blueberries, slices of kiwi fruit, and a spoonful of peanut butter. That’s purple, green, and brown before your brain has fully booted up.
If you’re feeling fancy—or hungry—add a sprinkle of chia seeds or crushed walnuts. You’ll get some omega-3s and a satisfying crunch without turning breakfast into a project.
Lunch: The Rainbow in a Bowl
Throw together a simple salad using what’s in the fridge. Leafy greens, shredded green or purple cabbage, grated carrots, kidney beans, and cherry tomatoes. Some of my favorites are these awesome sweet peppers. Colorful and tasty!
Top it with a drizzle of olive oil and lemon juice or whatever dressing makes you actually want to eat salad, and you’ve got a full-on rainbow happening with almost no effort.
Dinner: Cozy, Colorful, and Crowd-Pleasing
Roast a tray of sweet potatoes and green beans with a little olive oil and salt. Serve with marinated tofu and a grain like brown rice or quinoa.
For an extra boost, add canned diced tomatoes to your grains, lentils, or veggie sauté. They add color and depth of flavor, and up your lycopene intake without even trying.
For more ideas like this, check out our eBook Buddha Bowls: The Vegetarian Zen Way! It’s packed with no-fuss, color-rich recipes.
In this eBook, you will learn:
- What Buddha bowls are and why they are the PERFECT meal
- How to create your own awesome combinations based on your needs and specific tastes
- Some of our favorite ingredient combinations (recipes) plus ideas for sauces and dressings
Snacks: No Sad Desk Snacks Here
Keep things simple but vibrant.
- A dollop of berry compote over plain or dairy-free yogurt
- Hummus served with sliced cucumber, carrots, and peppers
- A few squares of dark chocolate with a little orange zest—yes, this counts, and yes, it’s delicious
Drinks: Color in a Cup
You don’t need a juice cleanse to sip in style.
- Infuse your water with frozen blood orange slices—tastes great, looks gorgeous
- Blend up a
smoothie with frozen berries, a handful of spinach, a splash of almond milk, and (if you’re into it) a couple scoops ofplant-based protein powder. I likeNuzest , but use what you like and what feels good in your body
You don’t have to hit every single color at every single meal. But across the day? Totally doable, and actually kind of fun once you get the hang of it.
Budget-Friendly Rainbow Eating
Fresh produce can be pricey, especially if you’re loading up on exotic fruits or buying everything organic.
But you don’t need to spend a fortune to eat colorful, nutrient-packed meals.
In fact, with a little planning (and a dash of flexibility), eating the rainbow can actually save you money—especially when you’re not throwing away wilted spinach or mystery bags of mushy produce.
Here’s how to keep it colorful and cost-effective:
Stock Up on Frozen Produce
Frozen fruits and veggies are usually cheaper than fresh and last way longer. We keep bags of frozen fruit (like mixed berries and peaches) and veggies (like broccoli crowns and green beans) in the freezer at all times. They’re perfect for smoothies, soups, stir-fries—no washing, no chopping, no drama.
Buy Canned (but Shop Smart)
Canned foods get a bad rap, but they’re budget lifesavers. Just check the labels.
- Look for canned fruits in 100% juice or water (not syrup)
- Go for low-sodium canned beans and veggies
Shop Seasonal Produce
Seasonal fruits and veggies are not only fresher—they’re often cheaper. In summer, load up on berries, tomatoes, and peppers. In winter, grab sweet potatoes, winter squash, and cruciferous veggies like cabbage and cauliflower.
If you have a spacious freezer, consider buying in bulk and freezing what you’re not going to use right away.
Tip: If you’re not sure what’s in season, just look at what’s on sale in the produce aisle.
Plan With Purpose
Sadly, I’ve had to toss way too many fresh fruits and vegetables because I thought I’d use them but didn’t? Don’t be like me! A little planning can help you avoid my mistakes.
Start small:
- choose 2–3 colorful ingredients you know you’ll use this week
- mix and match them across meals
- if you’ve got leftover uncooked vegetables, toss them in a stir-fry, soup, or frittata before they go bad
Use SNAP and Nutrition Assistance Programs
If you qualify for programs like the Supplemental Nutrition Assistance Program (SNAP), check for local farmers’ market matches or produce discounts.
Some programs even offer “fruit and veggie prescriptions” that give you money back for buying fresh produce.
Colorful doesn’t mean complicated. Or expensive. It just means intentional—and maybe a little bit curious. Try one new thing, stretch a little, and see what your plate (and your body) tells you.
For more on eating plant-based on a budget, check out our interview with Toni Okamoto.
The Mental and Emotional Bonus
We talk a lot about the physical perks of colorful foods—lower blood pressure, reduced risk of cancer, better digestion, all that good stuff. But there’s something we don’t talk about enough: how food makes you feel emotionally.
And not just from a nutrition angle; colorful food lifts your mood.
There’s a reason a bowl filled with bright mango, blueberries, and kiwi feels happier than beige cereal or a microwaved something-or-other.
Color signals life, energy, joy.
Even when you’re tired or stressed or just plain over it, a bite of vibrant food can feel like a little act of care.
We’ve noticed it in our own home. When our meals have more color, they somehow feel… lighter and more playful.
Why this matters:
- colorful meals can encourage mindful eating—you slow down, notice flavors, appreciate the moment
- it’s a small way to add variety and pleasure to your day without needing a whole personality makeover
“Eat the rainbow” might sound like a fun slogan, but there’s something powerful about it. It’s not about restriction. It’s not about rules. It’s about treating your body like it deserves the good stuff, and letting that goodness show up in full color.
If you’re looking for some ways to add more fruits and veggies into your diet, download our free guide, 5 Ways to Sneak More Fruits and Veggies Into Your Diet.
FAQ
What does it mean to “eat the rainbow”?
It means eating a variety of colorful fruits and vegetables throughout the week. Each color has its own set of nutrients and health perks—so when you mix it up, you give your body a wider range of benefits.
Can I eat frozen fruit and vegetables still get the benefits?
Absolutely. Frozen produce is picked at peak ripeness, then flash-frozen to lock in nutrients. We rely on frozen berries and peaches, plus frozen broccoli, peas, and other vegetables, all the time. Using frozen is affordable, easy, and super convenient—especially if you’re tired of tossing out wilted produce.
Are canned fruit and vegetables healthy?
They can be! Look for fruit packed in 100% juice or water instead of heavy syrup. And always check the label for added sugars. For vegetables, avoid those in sauce and check labels for any flavor enhancers like MSG (sometimes added to canned vegetables labeled “low sodium). Canned is a great backup when fresh isn’t available—and it lasts way longer.
Which color of fruits and veggies is the healthiest?
Trick question: they’re all important! Red foods help with heart health. Green ones support your bones and your brain. Purple foods may help with aging and memory. Each color brings something different, so variety is key.
Do colorful foods help with heart health?
They sure do. Foods like red peppers, berries, leafy greens, and tomatoes are full of heart-friendly nutrients. These can help lower blood pressure, support healthy blood flow, and even reduce your risk of heart disease.
How do I eat the rainbow if I’m on a budget?
Go frozen. Shop seasonal. Use canned goods wisely. Plan meals around sales. You don’t need to buy exotic fruits and expensive vegetables every week—just aim for color using what you can afford. Even small changes (like adding shredded carrots or frozen spinach to pasta sauce) make a difference.
If you’ve made it this far, you’re already thinking more colorfully—and that’s a win. Your body loves variety, and so does your brain. So go ahead, brighten your plate, and enjoy the benefits—one colorful food at a time.
