Want a quick and easy way to eat healthy? Color your plate with the rainbow!

Want a quick and easy way to eat healthy? Color your plate with the rainbow!

A colorful plate = a nourishing, healthy diet! 

Sometimes eating a healthy, balanced diet can seem overwhelming and complicated. However, did you know that the easiest way to see if your plate is balanced is to look at the colors of your food? 

Colorful fruits and vegetables contain phytonutrients, compounds that give plants their rich colors and distinctive tastes and aromas. When we eat plant foods, phytonutrients protect us from chronic diseases and offer potent anti-cancer and anti-heart disease effects.

Here is your guide to understanding the colors of the food rainbow: 

Red: Rich in the carotenoid lycopene, a potent force against gene-damaging free radicals. 

Found in: Strawberries, cranberries, raspberries, tomatoes, cherries. 

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease. 

Found in: Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango.

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles.

Found in: Spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale.

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart. 

Found in: Blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes.

Support your balanced diet with a custom meal plan

Eating a balanced, colorful plate of fruits, vegetables, grains and proteins is essential for your health and for any long-term weight loss or weight management plan. 

 To help you prepare each week and leave nothing to chance when it comes to your health, we offer custom meal plans that we tailor to your exact nutritional needs. Start by taking our survey to provide us information on your lifestyle and food preferences/restrictions. 

 We then analyze your data and create the right combinations and food pairings. You then receive a personalized 1-week meal plan (up to 4 weeks total), a shopping list for each week, and easy-to-follow recipes for all dishes.

Don't forget about the humble potato! 

Potatoes sometimes get shortchanged for being a white starch and are thought to hold little to no nutritional value, just like white rice or white bread.  However, potatoes, especially sweet potatoes and russet (skin on) potatoes, are packed with a variety of vitamins and minerals. They are a whole food that contain an excellent source of two immunity boosters - vitamins C and B6, delivering 25% and 29% of your daily needs per medium potato, respectively.

Here's a colorful recipe for you! 

Couscous Salad 

Servings: 6


2 cups Couscous

1 Yellow Bell Pepper (medium, seeds removed, diced)

1 Carrot (small, diced) 1/4 cup Red Onion (diced)

1/2 cup Cilantro (stems removed, chopped) 

 2 tbsps Lemon Juice (to taste)

1/2 tsp Sea Salt (to taste) 


1. Cook the couscous according to the package directions and let cool. 

2. In a large mixing bowl, combine the couscous with the remaining ingredients. Enjoy!