Eat The Rainbow
Boost Your Energy and Balance Hormones Naturally with Colourful Fruits and Vegetables
Back in my fussier years, before my palate had matured, I often looked down at my plate and felt completely uninspired. Aside from the occasional vegetable my parents insisted be eaten, most meals were bland, beige, and honestly forgettable. Fast forward to today, and it feels strange if there isn’t something green on my plate. But it’s not just about the greens, it’s about every colour of the rainbow. Each shade carries its own unique “superpower” in the form of vital nutrients our bodies need and, once you get used to prioritising them, naturally start to crave.
You’ve probably heard the phrase “eat the rainbow” (not to be confused with the infamous Skittles slogan, “taste the rainbow”), but what does it really mean and why does it matter?
Beyond making your meals look beautiful, colourful fruits and vegetables are packed with compounds that support everything from immune health to hormone balance. Each colour group brings its own strengths, and by filling your plate with variety, you’re giving your body the full spectrum it needs to feel energised, resilient, and well-nourished.
So let’s explore each colour of the rainbow and uncover the unique phytonutrients and antioxidants they provide, the powerful ways they support our health, and some delicious examples you can start adding to your plate.
Red – Rich in lycopene, ellagic acid, and vitamin C, which help protect against oxidative stress, support skin health, and promote circulation.
Examples: tomatoes, watermelon, strawberries & red peppersOrange & Yellow – Packed with carotenoids (like beta-carotene, lutein, and zeaxanthin) and flavonoids that enhance eye health, improve skin glow, and strengthen immune defences.
Examples: carrots, sweet potatoes, apricots, oranges & mangoesGreen – Abundant in chlorophyll, sulforaphane, lutein, and magnesium, supporting detoxification, bone strength, healthy digestion, and balanced hormones.
Examples: spinach, broccoli, kale, Brussels sprouts & avocadoBlue & Purple – High in anthocyanins, resveratrol, and flavonoids that protect brain function, support cardiovascular health, and combat cellular ageing.
Examples: blueberries, blackberries, aubergine, purple grapes & purple cabbageWhite & Brown – Contain allicin, quercetin, selenium, and potassium, known for their antibacterial properties, immune support, and ability to regulate blood pressure.
Examples: garlic, onions, mushrooms, cauliflower & bananas
With so many colours and nutrients to consider, it’s easy to feel a little overwhelmed or unsure of where to start. The idea of filling your plate with the whole rainbow might sound great in theory, but in practice, it can feel like too much at once. That’s where small, practical steps make all the difference, and with a few simple strategies, adding more variety can become second nature.
Aim for 3–5 colours per meal
Think of your plate like a canvas — the more colours, the wider the range of nutrients you’re getting. Even adding a small side of roasted veggies or a handful of berries can make a big difference.
Build “rainbow bowls”
Start with a base of whole grains or leafy greens, then layer on proteins, colourful vegetables, and vibrant toppings like pomegranate seeds, roasted peppers, or shredded carrots. These are easy to batch-prep and mix up throughout the week.
Use smoothies and soups as vehicles of variety
They’re the easiest way to sneak in multiple colours at once. Blend spinach with mango and blueberries for a “hidden rainbow” smoothie, or make soups that combine root veggies with greens and legumes.
Shop by colour
Challenge yourself at the supermarket to pick at least one fruit or vegetable from each colour family. It turns grocery shopping into a fun, creative exercise — and ensures you’re never stuck with the same beige staples.
Use toppings as colour boosters
Fresh herbs, seeds, pickled veggies, or even a sprinkle of turmeric can instantly brighten a meal without extra effort.
When it comes to women’s health, colourful plants are more than just a pretty addition to the plate; they’re powerful allies. The diverse phytonutrients, fibres, and antioxidants found across the rainbow directly support hormone balance, nurture the gut microbiome, and provide steady, sustainable energy. By syncing colourful eating with your natural cycle — emphasising iron-rich greens during menstruation, energising orange and yellow foods in the follicular phase, or calming purple and blue produce during the luteal phase — you’re not just eating well, you’re eating in alignment with your body’s rhythms. Prioritising variety in your diet is one of the simplest yet most profound ways to feel nourished, resilient, and deeply connected to your health as a woman.
Remember, small steps add up to big shifts. It’s not about eating perfectly or overhauling your diet overnight — it’s about bringing more variety, colour, and curiosity to your plate each day. Each colourful choice you make is a step toward better energy, balance, and overall health.
If you’re ready to explore this more deeply and want more help creating balanced, colourful meals that support your health and hormones, enquire now to work with me 1:1 - let’s bring your nutrition to life.
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