Eat the Rainbow: Aim for 5 Different Colored Foods Daily

The Problem

You eat the same 5-6 foods every day. Your diet lacks variety and nutrient diversity.

The Hack

Aim for 5 different colors per day: red (tomatoes, peppers), orange (carrots, sweet potatoes), green (spinach, broccoli), blue/purple (berries, eggplant), white/tan (garlic, cauliflower).

Why It Works

Plant pigments are actual nutrients — red lycopene, orange beta-carotene, green chlorophyll, purple anthocyanins, white allicin. Each color provides different antioxidants and phytonutrients.

Pro Tips

• A smoothie with berries, spinach, and banana covers 3 colors at breakfast
• Salads with varied toppings easily hit 5 colors
• Frozen vegetables count — same nutrients as fresh
• Challenge yourself: count colors at each meal