What We’ll Cover:

• Why colour is important in your diet
• Different colour benefits from food
• Simple ways to add more colour to your meals

You might have heard the phrase ‘eat the rainbow’, but what does it actually mean? The most colourful foods tend to be fruits and vegetables, and most of us are not eating enough of them. It can be difficult to know where to start. 

Adding colour is an easy way to increase the variety of foods in your diet without overthinking it. These small changes can make a big difference to the overall quality of your diet over time. 

Why colour matters

The different colours of fruit and vegetables come from different natural nutrients in the plant. These different nutrients support different aspects of our health, for example heart health or eye health. Eating a range of colours helps you get a wider mix of nutrients. It also helps support your gut health, which plays a role in digestion, your immune system and overall health. 

What different colours can provide

Different coloured fruits and vegetables contain different natural nutrients. Here are some examples:

• Red - found in foods like tomatoes and strawberries
  
  • Contain plant compounds that may help support heart health 
• Orange and yellow - found in foods like carrots and peppers
  
  • Contain nutrients that can support eye health and your immune system
• Green - found in foods such as broccoli, spinach, peas and courgette
  
  • Contain nutrients that help support overall health
• Purple and blue - found in foods like plums, aubergine, blueberries and red cabbage
  
  • Contain natural plant compounds that may help support brain health

You don’t need every colour in every meal. Aim for a variety across the week.

Simple ways to add more colour to your meals

Here are some simple tips to add more colour to your diet:

1. Easy snacks: Fruits like apples or grapes, or vegetable sticks like carrots and cucumbers. You could pair sweet options with some Greek yoghurt, or savoury options with hummus.
2. Use frozen, tinned and fresh: Frozen fruit and vegetables are just as nutritious, while tinned options like tomatoes and sweetcorn are affordable and convenient. 
3. Keep it simple: If adding lots of foods feels difficult at first, start small by adding just one extra colour to one meal each day. You can build this over time. There is no strict rule or target. 
4. Everyday additions: Keep frozen mixed vegetables and spinach in your freezer as these can easily be added to any pasta, stir-fry or stew. Try swapping some of your meat for beans, lentils or chickpeas in dishes like chilli or spaghetti bolognaise. 

Summary

• Eating a variety of fruit and vegetables supports your overall health
• Colour is an easy way to add variety to your diet
• Small, simple changes build up over time
• There is no perfect way to “eat the rainbow” — just aim for more variety where you can