Taking rainbow-coloured foods will ensure you

  • Fiber for better digestion & to control blood sugar
  • Antioxidants protects the cell from damage
  • Phytonutrients reduce inflammation and disease risk.
  • Vitamins & minerals for immunity,vision,bones etc

Key points to follow rainbow chart

  1. Try to include all coloured groups in a day
  2. Choose natural,whole foods
  3. Include at least 3-5 colors daily
  4. Add raw and cooked varieties
  5. Mix colors in one plate
  6. Take seasonable fruits & vegetables
  7. Use different cooking methods
  8. Daily try to Include leafy greens 
  9. Avoid over cooking
  10. Make it a daily habit

RAINBOW RICH FOODS

  • Red – tomatoes,watermelon,red peppers,strawberries,apple,cherries etc
  • orange/yellow – carrots,sweet potatoes,orange,mango,pumpkin,pineapple etc
  • Green – spinach,broccoli,peas,kiwi,green beans etc
  • Blue/purple – blueberries,grapes,egg plant,purple cabbage,jamun etc
  • White/tan – Cauliflower,onions,garlic,mushrooms,bananas etc