What Does It Mean To Eat the Rainbow?

What Does It Mean To Eat the Rainbow?

You’ve heard it. Eat the rainbow. Not the skittles version. The rainbow of fruits and veggies- that one. Do you know what it means? You probably have an idea or even a solid definition. Why should we bother discussing it more? Misconceptions. Lots of them. Let’s set the record straight on what it really means to eat the rainbow.

What Does It Mean

Eating the rainbow makes your food relationship a kindergarten visual. By using an almost universal weather phenomenon, we have an simple guide to eating fruits and veggies. It helps us to create variety in our diet.

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Why You Need to Eat the Rainbow

You could spend hours researching each fruit and veggie on their vitamins, minerals, and whatever else they have to offer. Then cultivate a plan to get every nutrient you need. Or you can just use the rainbow guide to get your variety and maximize your nutrition. You will also eat an assortment of antioxidants. Each fruit or veggie can hold multiple types of antioxidants. Multiply one fruit or veggie by a rainbow of them- you have an army of free radical fighters. In eating a variation of nutrients and antioxidants, you can help combat many diseases, aging, and maintaining overall health.

How to Eat the Rainbow

The easiest part is to eat one of each color daily. Realistically, as many of the colors as you can. Eat fruits and veggies seasonally whenever possible. You do not need to stick to a rigid list of carefully cultivated fruits or veggies.

Side Rant

Don’t fall into the super foods or “only eat this food” lists. It’s a marketing ploy. Certain foods may be better for particular ailment or lifestyle. This is for you to determine with your trusted professionals and independent research. If you want to explore different foods, explore. If there are foods you just can’t stand. Don’t. Please do make sure that “don’t” list is a short one. Be willingly to try and re-try foods every so often.

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Eating the rainbow means fresh produce, frozen, and in a container. Caution with BPA, salt added, preservatives added fruits or veggies in frozen or container form. Fresh isn’t always available to everyone or necessarily the best when produce travels a long way. If it isn’t fresh, don’t give up. Get creative with eating the rainbow.

You do not have to your fruits or veggies raw. If you can and want to , eat them rainbow in all the plants original form. Or flip it, for preferences or digestive issues, you can steam or boil or juice your edible rainbow. One form is not healthier than the other.

Most fruits and veggies should have their peels eaten where a significant portion of antioxidants are found. If you have digestive issues, do peel fruit and veggies as the peel is difficult to digest.

Do peel these fruits and veggies

  • onions
  • garlic
  • avocados
  • tropical fruit: mangoes, pineapple, banana, papaya
  • citrus fruits
  • pumpkins
  • squash: except zucchini

Taking your ROY-G-BIV and eat it. It’s a flexible food relationship guide for your maximum health benefit.


Holistic Health Practitioner

How to Eat Healthy with Canned Food

How to Eat Healthy with Canned Food

Holistic nutrition will beat it into your head, “Fresh is best. Fresh is best. Fresh is best.” They’re not wrong. But… they’re not right either. What if fresh produce isn’t an option or not in the budget? You CAN eat healthy with canned and frozen foods!! It’s more than spaghetti. This is the start of some quick meal ideas with recipes in the coming future.

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How to Eat Healthy with Packaged Foods.

  • Make sure any cans are BPA free whenever possible
  • Do not store canned foods in cans once opened
  • Aim for organic or non-gmo when possible
  • Get as close to the natural plant as possible. No added sauces or stuff, except spices.

Healthy Meal Ideas

  • Quick Stir Fry
    • 90 minute Jasmine rice or Brown rice packets with frozen stir fry vegetables
  • Quick Italian Sauce
    • Tomato sauce with cooked zucchini and mushrooms (fresh item alert!) over potato gnocchi or whole grain pasta
  • Simple Meat and Potatoes
    • Frozen sweet potato cooked with light butter added and cooked green beans in garlic and oregano. Can add fish or lean meat.
  • Sweet Potato Hash
    • Frozen sweet potatoes lightly fried in olive oil or baked with frozen (thaw first!) peppers and onions. Can add eggs or lean sausage.
  • Add frozen broccoli or lima beans cooked with any boxed pasta side.
  • Pizza Soup
    • Tomato soup with parmesan cheese and turkey pepperoni. Add frozen onions and peppers cooked, mushrooms, or ham.
  • Substitute meat for cooked mushrooms or cooked peas in any boxed meal.
  • Frozen broccoli and cauliflower cooked with alfredo sauce or pesto sauce.
  • Cooked portobellos (fresh food alert!) on a bun with sweet potato fries
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Yes, fresh produce is better in many cases. However, it’s not impossible to eat healthy with with certain packaged foods. Stay tuned and subscribe for recipes canned, frozen, fresh, and all in between. As I cook during “stay at home” and not lose my mind, I will be posting meals during the weeks on my Facebook and Instagram.


Holistic Health Practitioner