Eat the Rainbow

April showers bring May flowers, and Rainbows!  Have you ever heard the saying “Eat the Rainbow” – and no, we are not talking about Skittles or m&ms.  Eating the rainbow involves eating a variety of fruits and vegetables of all colors, to increase our intake of vitamins, minerals, and antioxidants to benefit our health.   

Red Foods such as tomatoes, strawberries, red peppers, beets, and cherries are full of Vitamin A and Vitamin C.  These foods are anti-inflammatory, antioxidants, and can help reduce sun related skin damage.

Yellow and Orange Foods such as lemons, yellow peppers, grapefruit pumpkins, apricots, oranges, and sweet potatoes have Vitamin A and Vitamin C.  They too are anti-inflammatory, antioxidants, and they support our eye health.

Green Foods such as spinach, kale, Brussels sprouts, broccoli, avocado, and kiwi have Vitamin E and Vitamin K.  Vitamin E has antioxidant properties and is important for vision, reproduction, and the health of our blood, brain, and skin.  Vitamin K plays an important role in helping the blood clot.

Blue and Purple Foods such as blueberries, blackberries, grapes, red cabbage, figs, eggplant, and plums have anthocyanins, compounds that give purple foods their color, and act as an antioxidant to help lower blood pressure, lower cholesterol, and improve brain function. 

White and Brown Foods such as eggs, milk, yogurt, mushrooms, nuts and seeds, beans and whole grains are full of fiber, B-Vitamins such as B12, Vitamin D and Vitamin E.  Fiber helps keep us full longer, aids in digestion, and can help lower risk of heart disease.  B-Vitamins play an important role in nutrient metabolism, brain function, energy, and the maintenance of healthy skin and muscles. 

To encourage your family to Eat the Rainbow daily check out this recipe from OnPoint Nutrition for a Banza Bowtie Pasta Salad.  This salad is a great balance of protein, carbohydrates, and a variety of colorful vegetables! 

Banza Bowtie Pasta Salad –

(5 Servings)


1 box Banza Bowtie pasta

1 Small red onion, chopped

1 Red bell pepper, chopped

1 Cucumber, quartered

½ cup Low-fat feta cheese

1 pint Cherry tomatoes

3 Tablespoons Olive oil

2 tablespoon Red wine vinegar

1 Lemon, juiced

2 Tablespoons Fresh chopped parsley

¼ teaspoon Salt

¼ teaspoon Pepper

1 Tablespoon Garlic, minced

Green onion, for garnish 


  1. In a large bowl, add cooked and chilled pasta, onion, bell pepper, cucumber, feta and cherry tomatoes. 
  2. In a small mason jar with a lid, add oil, red wine vinegar, parsley, salt, pepper and garlic. Shake until well combined.
  3. Pour dressing over pasta salad and mix to combine. Adjust seasonings as needed. Top with chopped green onion.

Awarded Philadelphia Magazine’s – Best of Philly 2018, OnPoint is your go-to for all things health and nutrition. We are a team of Registered Dietitians and Nutritionists who believe in a whole foods, anti-diet approach to healthy living. Our evidence-based, one-on-one, virtual approach ensures you receive the highest level of service and sustainable results. Click here to learn more about the OnPoint approach.

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