by Lisa Baker, Nutritionist, Author & mum of 2
“Eat the rainbow!” - a popular catch phrase for any Nutritionist, Dietitian or health professional - but why do we keep saying it and what does it actually mean? This seemingly simple advice contains layers of evidence based nutrition science. Eating a variety of colourful wholefoods isn’t just about aesthetics, it’s about giving your body the full spectrum of nutrients it needs to thrive.
Colour = Nutrient Variety
Colour is nature's way of communicating chemical composition - and, when it comes to food, this means nutrient diversity. Colour represents unique sets of vitamins, minerals, and plant compounds known as phytonutrients. By eating different colours, you’re broadening your intake of these beneficial compounds.
Red fruits and vegetables like tomatoes, strawberries, and red capsicums are rich in antioxidants such as lycopene, anthocyanins, and vitamin C. These can help protect you from UV light, reduce inflammation and boost your immune function.
Orange and yellow fruits and vegetables like carrots, sweet potatoes, mangoes, and yellow capsicums are rich in antioxidants such as beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin and are often found alongside vitamins C, A, and potassium - great for eye health, immunity, and healthy skin.
Green vegetables like spinach, broccoli, and kiwifruit are packed with antioxidants such as chlorophyll, lutein, and vitamin E, plus nutrients like folate, vitamin K, and magnesium, supporting energy, eye health, and overall vitality.
PICTURED: Le Purée Mango Tropical Swirl Smoothie
White & Brown are Colours Too
Although not technically present in the rainbow, white and brown are still colours and should still be included under the nutritional rainbow metaphor.
White and brown foods like garlic, onions, mushrooms, cauliflower, and oats may not be bright in colour, but they’re packed with powerful compounds such as allicin, quercetin, and selenium that support immune health and help reduce inflammation. Many are also rich in fibre, complex carbohydrates, potassium, and B vitamins, which promote healthy digestion, and steady energy.
Colour = Freshness and Quality
Colour can also be a great indicator of freshness and quality. Vitamins and phytochemicals have a habit of degrading over time, from light, oxygen, higher temperatures and processing.
Fresh produce grown in poor conditions, with not enough light or less nutrients in the soil will grow with less nutritional value. Less vibrant colour is a great visual giveaway.
PICTURED: Le Purée Fig Berry Bliss Smoothie
Not All Rainbows are Created Equal
It’s important to keep in mind that these rules do not apply when the colour is coming from artificial sources. Nutritionists are talking about wholefoods. When candy companies use a rainbow slogan in marketing campaigns, they aren’t meaning it in a ‘nutritional variety’ kind of way.
Nutritional Variety = Protection
Another, less spoken about, benefit of eating the rainbow is that variety helps protect you from harmful compounds. We are all going to eat things that are less than perfect from time to time, and that is completely normal. The human body is amazing at naturally processing and eliminating compounds that aren’t so good for us, but it needs our help. By having a variety of whole foods, we are ensuring we get the balance right.
How Do We Raise our Children to Eat a Healthy Varied Diet?
Eating the Rainbow is a great place to start! As a nutritionist and mum, this is one of the reasons I immediately fell in love with Le Purée. The vibrant colours and variety of flavours make for perfect first foods and are a great way to get the nutrients in today whilst also encouraging healthy eating instincts that will benefit your children for the rest of their lives.
Being able to talk to your children about food in a happy, fun and engaging way is also really important. This is why I developed my book series called ‘The Secret Adventures of the Dinner Plate Pals’. These books become your greatest allies when it comes to talking about food with your little ones. They are perfect for supporting your journey with starting solids, as well as helping you navigate any fussy eating patches that may happen along the way. I recently released the Nutritionally Complete Collection in a box set that is called - you guessed it- ‘Eat the Rainbow!’
Written by Lisa Baker
Nutritionist, Author & Mum of 2
