Healthy Eating, Healthy Tips

Eat the Rainbow

Celebrate Pride - Eat the Rainbow

At Charge we celebrate diversity and practice inclusion so that all employees, partners and clients feel welcome. To celebrate Pride Month and educate you on the importance of eating a colorful diet, we encourage you to Eat the Rainbow.  Just as the pride flag encompasses diversity in the LGBTQ+ community, a rainbow of color can also signify a diverse diet. Outside of looking aesthetically pleasing, a full-spectrum of colors is a great indicator that you are receiving a diverse spread of antioxidants and nutrients. Plant foods contain phytonutrients, substances that provide plants with their unique colors.

Here are the five colors of phytonutrients to look out for and their health benefits:

Pride Flag - Healthy Foods
  • Red – These foods are packed with lycopene, an antioxidant to improve heart health as well as vitamin C. Some common red foods include tomatoes, watermelons and strawberries.
  • Orange/Yellow – Packed with Vitamin C and beta-carotene this phytonutrient promotes healthy vision and healing. Some common orange/yellow foods include carrots, oranges and pineapple.
  • Green – Rich in lutein, isothiocyanates, isoflavones, fiber and vitamin K which help bone health. Some common green foods include spinach, green grapes and edamame
  • Blue/Purple – This powerful antioxidant rich in anthocyanins, helps protect and repair cells from damage made by toxins. Some common blue/purple foods include eggplant, blueberries and plums.
  • White/Tan – Containing many B vitamins, allicin, and selenium, these foods support the immune system and produce many anti-inflammatory properties. Some common white/tan foods include onion, garlic and chickpeas. 


For pride month, challenge yourself to “eat the rainbow”! Next time you go grocery shopping or to your local farmers market, try a fruit or vegetable you’ve never tried before or add a new color to a meal that you may not typically eat. Can you get every color in throughout the week? How about getting all five colors in one day?

Need help incorporating these five colors into your diet? For more tips and tricks, schedule a meeting with a Charge Registered Dietitian today to create a personalized plan that works for you.

By: Veronica Campbell, RDN, CBS

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