Making a difference, one meal at a time
Rainbow Foods
How much of the rainbow
can you eat?!
​Ready to add some color to your plate? Our Eat a Rainbow Challenge is a fun, interactive way to explore the health benefits of colorful foods while challenging yourself to eat a rainbow every week! ​​
Use our handy food list to pick fruits and veggies in each color—reds, oranges, yellows, greens, blues, and purples. Every color has something unique to offer, from reds that boost your heart health to greens loaded with vitamins!
RED
Red Foods: A Nutritional Powerhouse
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Red foods are vibrant and packed with nutrients that support overall health. Rich in vitamins, antioxidants, and minerals, they can boost immunity, improve heart health, and promote healthy skin.
Incorporating foods like tomatoes, strawberries, red peppers, and beets into your diet is a simple way to enjoy these benefits. Many red fruits and vegetables, such as strawberries and raspberries, are locally grown in the UK and are freshest in summer.
Choosing fresh, seasonal red produce not only enhances nutrition but also supports local farms and reduces food miles.
Add red foods to your meals by tossing red peppers into salads, snacking on berries, or cooking tomatoes into sauces for a delicious health boost!
​Radicchio Radishes Raspberries Rhubarb Ruby Red Grapefruit Strawberries Tomatoes Watermelon
​Apples
Beets
Bell Peppers
Blood Oranges
Cabbage
Cayenne Peppers
Cherries
Cranberries Grapes Pears Pomegranate
Benefits of Red Foods​
Rich in Antioxidants: Red foods are rich in antioxidants like lycopene and anthocyanins, which may reduce oxidative stress and lower the risk of chronic diseases.
Anti-Inflammatory Properties:
The compounds found in red foods can help reduce inflammation in the body, promoting overall wellness.
Improved Vision
The beta-carotene in red fruits and vegetables supports eye health and can help prevent age-related vision issues.
Heart Health:
Foods like tomatoes and red peppers are known to support cardiovascular health by improving cholesterol levels and reducing inflammation.
Boosted Immune Function:
Vitamin C-rich foods like strawberries and red bell peppers can enhance your immune system.
Orange
Orange
Orange Foods: A Bright Boost for Your Health
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Orange foods are packed with beta-carotene, a powerful antioxidant that converts to vitamin A in the body. This supports healthy vision, boosts the immune system, and promotes skin health. Many orange fruits and vegetables are also rich in vitamin C, which helps combat inflammation and supports collagen production.
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Incorporating orange foods into your meals can help protect your eyes, improve your immune defenses, and maintain glowing skin. They're not just nutritious—they’re also delicious and versatile!
Rich in Beta-Carotene
Helps maintain healthy vision, supports skin health, and strengthens the immune system.
Immune Support: Vitamin C in many orange foods enhances immunity and helps fight inflammation.
Oranges
Tangerines
Clementines
Mandarins
Blood Oranges (orange flesh varieties)
Apricots
Mangoes
Papaya
Peaches
Nectarines (orange-flesh varieties)
Cantaloupe
Persimmons
Kumquats
Carrots
Sweet Potatoes
Butternut Squash
Pumpkin
Orange Bell Peppers
Orange Tomatoes
Orange Cauliflower
Golden Beets
Skin Health
Promotes collagen production for radiant, healthy skin.
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Heart Health
High in potassium, orange foods like sweet potatoes help regulate blood pressure and support heart function.
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Anti-Inflammatory Properties: The antioxidants in orange foods can reduce inflammation, promoting overall wellness.