eat a rainbow

Apr 30

Why is important to eat a rainbow?

Fruits & vegetables are a rich source of vitamins and minerals called phytonutrients. They are a rich source of vitamin C and A and minerals like potassium, manganese, magnesium, folate and copper. Certain fruits also contain B6 and vitamin K. These phytonutrients help support the body to fight against chronic disease and go a long way to support a healthy immune system
They contain fibre which we need for ease of a healthy digestion and it supports the removal of toxins, steroids and cholesterol
They also contain a soluble fibre which is food for our gut bacteria which is important for our immune health
They are very low in sugar; note tropical fruits contain higher sugar, so need to be eaten with caution
They contain no fat (except avocado and olives which are good sources of monounsaturated fat)
Some fruits like melons for example have a high water content so can help up our water intake
They are easy and convenient to snack on even on busy days

Below is a breakdown of some of the benefits of the different colours.

We all get stuck in a rut eating the same fruit and veg every day. It is important to choose a variety so you are getting a wide range of all the different benefits that they have to offer. Challenge yourself to increase your intake, maybe eat at least 3 new fruit/veg this week. Here are some tips on how you can incorporate more into your diet;

Add fruit to your porridge such as blueberries, chopped banana, kiwis or raspberries
Add spinach and baby tomatoes to your scrambled egg or omelette or have it on the side
For a snack for example have an apple with some nut butter of your choice on top (this will make it more appealing and you will feel satisfied if your used of having a biscuit)
Make some soup. This is a really easy way of increasing your veg intake. Try different veg such as celeriac, squash or sweet potato. The Happy Pear have great easy soup recipes
Smoothies and juicing are a great way to up your fruit and veg intake, there are lots of free recipes online
Add salad to your meals, this will fill your plate and at the same time increase your veg intake
Prepare a large bowl of fruit salad that you can have as a snack with a some yogurt and seeds sprinkled on top
Chop up some veg crudites to have as a snack with hummus or pesto dip
Instead of meat and 2 veg have meat, have 3 veg and fill your plate
Buying fresh produce locally is great along with organic but don’t rule out frozen as they are a great option and you will always have them to hand!

So loads of ways to eat a rainbow, any questions at all please ask.