Eat the Rainbow
There's no magic berry that does it all. But there is a simple, almost childlike strategy that covers a remarkable amount of ground: eat a lot of colors.
Color is information
The pigments that make produce vivid (the deep purple of blueberries, the orange of carrots, the green of kale) are largely phytonutrients, the natural plant compounds that give produce much of its nutritional value. Different colors tend to carry different families of these compounds.
Variety beats intensity
Eating one "superfood" by the bucketful gives you a narrow slice of nutrients. Eating across the rainbow gives you range. Aim for a mix of colors over the course of a day or a week rather than chasing whichever single food is trendy this month.
A simple way to start
Glance at your plate and count the colors. One or two? See if you can add a third. Toss berries into breakfast, add peppers into a quick vegetable saute, keep frozen vegetables on hand for the busy nights. It takes little effort, costs little, and it adds up.
You don't need a perfect plan to eat well. Sometimes you just need a more colorful plate.
Dr. Lisa Best
Holistic & integrative nutritionist and NCCU professor. She helps people use food as medicine to feel their best.
This article is educational and is not a substitute for personal medical advice. Always consult a qualified, licensed healthcare practitioner about your individual needs.