Fruits and Veggies: Follow The Rainbow To Better Health

Nov 18, 2013 @ Project Juice

I’m not talking about a tropical beach vacation. I’m talking about your diet. Eating well can be as simple as following the rainbow. The more color variety on your plate, the more likely you are to be getting all of your nutrients, since every color does something different.

Organic fruits and veggies may vary by season, but you can find all the colors year round. The key to staying healthy this winter can be as simple as counting your colors.


Fruits and veggies that are red in color help improve circulation, increase blood oxygen levels, and keep you heart healthy. Add a little red to your salad or tofu scramble with some diced tomatoes or red peppers. Grab a handful of cherries or cranberries for a quick healthy snack.


That pretty orange color comes from all the beta-carotene, which is a powerful anti-oxidant. It can help protect your baby blues from cellular damage caused by all that Facebooking on the computer, and will strengthen your lungs to protect you from environmental toxins.

Bring an orange for your pre-workout snack, or get creative. Amp up your nutrient quotient by adding mixed veggies like carrots and peppers to your pasta sauce, or throw some chopped sweet potatoes into your veggie chili.


Yellow foods stimulate your nervous system and help give you a natural energy boost, and keep your digestive system on track. That squeeze of lemon in your morning water will wake you up and get you moving. Put a banana in your smoothie, drink some pineapple juice, or make a breakfast out of grapefruit.


All those little photo-nutrients that give leafy greens their color are great for your skin and body. They naturally help cleanse your system, and all those live enzymes will give your skin a beauty boost. Even if you aren’t a salad person, order some spinach, peppers or broccoli on your next pizza delivery. It isn’t that hard to incorporate veggies every day!


In Chinese medicine, foods with a bluish hue are said to have “yin” energy, which “cools” the spirit. Who doesn’t need a little of that after a long day of working out? Why do you think that big glass of Cab is so satisfying? If you are skipping the alcohol, treat yourself to a big bowl of berries for dessert.

Photo Credit: Leonie Wise

Author: Project Juice

Co-Founder of Project Juice, Marra also holds a certification from Long Beach Dance Conditioning as a Pilates instructor, and is also a certified personal trainer from the Academy of Sports Medicine, a certified Gyrotonic instructor, a certified nutritional consultant and a Level 2 Reiki Practitioner. When she is not coaching people through Project Juice, she is a highly recommended personal trainer and Pilates instructor.