EAT THE RAINBOW OF PLANT FOODS

WHY?

TO REDUCE RISK OF CHRONIC DISEASE TO HELP WITH BETTER MOOD TO OPTIMIZE HEALTH AND FUNCTION.

WHAT?

FRUITS HERBS AND SPICES JUICES (100% JUICE) LEGUMES NUTS AND SEEDS SALADS SMOOTHIES TEAS VEGETABLES WHOLE GRAINS.

HOW?

INCLUDE IN EVERY MEAL VARY YOUR CHOICES AIM FOR A MINIMUM OF 5 SERVINGS DAILY TRY A NEW FOOD EVERY WEEK BUY COLORFUL PRODUCE AT THE MARKET.

WHERE?

HAVE FROZEN AND FRESH FOODS AT HOME ASK FOR SUBSTITUTIONS WHEN EATING OUT BRING WHOLESOME SNACKS WITH YOU WHEN TRAVELING.

Specifics on how and what to count as your servings:

  • All plant-based foods count. This category includes beverages (herbal teas, unsweetened juices, smoothies, coconut water), condiments (mustard, soy sauce, vinegar, hot sauce), fruits, herbs and spices, legumes, vegetables, nuts and nut butters, seeds and seed butters, and whole grains. Frozen, fresh, and canned varieties are all options, with an emphasis on fresh when available. 
  • The color of a food corresponds to its inner and outer color. Some foods will have multiple colors, such as the red skin and white flesh of an apple. So, for an apple, you will count both the red skin and the white inner flesh on the Tracker. If you have a cucumber slice, it will simply count as green since both the skin and the flesh are green, as would an apricot as both the skin and the flesh are orange. 
  • Quality matters. The goal of this tracker is to emphasize the quality of plant-based foods rather than than to focus on serving sizes. Look at your plate of food and observe the colors rather than analyzing the quantity. 
  • Get variety. Remember that many grains and legumes come in a variety of colors such as black or brown rice, green or red lentils, and red, black, or white beans.

¨EAT THE RAINBOW¨ Shopping list by colors:

RED

Adzuki Beans, Apples Beets, Blood Oranges, Cherries, Cranberries, Currants, Goji Berries, Guava, Kidney Beans, Lingonberries, Peppers, Pink grapefruit, Pomegranate, Radicchio, Radishes, Raspberries, Red beans, Red cabbage, Red Carrots, Red chard, Red grapes, Red Lentils, Red Onions, Red Pears, Red Sauce, Watermelon.  

ORANGE

Apricots, Cantaloupe, Carrots, Kumquat, Mandarins, Mangos, Nectarines, Orange, Bell Peppers, Orange Lentils, Oranges, Papaya, Passionfruit, Peaches, Persimmons, Pumpkin, Sweet Potato, Tangerines, Turmeric Root, Turmeric Spice, Yams.

YELLOW

Apples, Asian Pears, Bananas, Chamomile Tea, Chickpeas, Corn (hominy, kernels, on cob, popcorn), Endive, Ginger Root, Ginger Spice, Ginger Tea, Golden Beets, Golden Flaxseed, Golden Raisins, Lemons, Millet Mustard (Dijon, spice, yellow), Pineapples, Plantains, Quinoa, Squash, Starfruit, Yellow bell peppers, Yellow carrot,s Yellow cauliflower, Yellow lentils, Yellow onions, Yukon potatoes.

GREEN

Artichokes, Arugula, Asparagus, Avocado, Bamboo Shoots, Beet Greens, Bell Peppers, Bok Choy, Broccoflower, Broccoli, Brussels Sprouts, Celery, Chard, Cilantro, Collards, Cucumbers, Fennel Bulbs, Green Apples, Green Beans, Green Cabbage, Green Grapes, Green Lentils, Green Olives, Green Onions, Green Pears, Green Peas, Green Tea Herbs, Kale, Kiwis, Leeks, Lettuces, Limes, Mung Beans, Mustard Greens, Okra, Olives, Parsley, Peppers, Pickles, Snow Peas, Soybeans, Spinach, Sprouts, Thyme, Turnip Greens, Watercress, Zuchinni.

PURPLE/BLACK

Acai Berries, Aronia Berries, Asparagus,* Beans,* Black Beans, Black Lentils, Black Pepper, Black Quinoa, Black Rice, Black Tea, Blackberries, Blueberries, Boysenberries, Cabbage,* Carrots,* Cauliflower,* Eggplant, Figs, Grapes,* Huckleberries, Kale,* Marionberries, Olives, Onions,* Oolong Tea, Peppers, Plums, Potatoes,* Prunes, Raisins, Rice,* Sweet Potato.* 

*Purple Variety

BROWN/TAN

Almonds, Barley, Brazil Nuts, Brown Lentils, Brown Rice, Buckwheat, Cacao Nibs, Cacao Powder, Carob, Cashews, Chai Tea, Cocoa Powder, Coffee, Dates, Flaxseeds, Hemp Seeds, Millet, Mushroom Teas, Mushrooms, Nuts, Nut Butters, Oats, Peanuts, Pecans, Pili Nuts, Pumpkin Seeds, Quinoa, Rye, Seed Butters, Seeds, Sesame Seeds, Soy Sauce, Spelt, Sunflower Seeds, Tamari Sauce, Taro Root, Teff, Tempeh, Triticale, Walnuts, Wheat.

WHITE

Apples, Applesauce, Cauliflower, Coconut, Coconut Water, Daikon, Radish, Garlic, Hearts of Palm, Horseradish, Jicama, Kohlrabi, Mushrooms, Parsnips, Pear (flesh), Pumpkin Seeds (outer), Rutabaga, Sauerkraut, Sesame Seeds, Shallots, Tofu, Turnips, White Potatoes, White Carrots, White Onions, White Pepper, White Rice.