The Rainbow of Nutrition

The Rainbow of Nutrition

Are you getting the right nutrients?

A colorful diet is the key to healthy and balanced living. Including a variety of foods full of color ensures you are providing the body with the energy and nutrients it needs to thrive. Choosing from each color of the rainbow goes beyond aesthetics; it is the best way to ensure you are getting a broad range of nutrients. These foods can be easily included in a blenderized diet when prepared appropriately such as steaming or baking and blending well.

Please note: When preparing foods, it is important to strain recipes, especially foods which have seeds (such as strawberries) or have hard skins (such as grapes).

Download the Rainbow of Nutrition Guide

Red Cherries


Rich in: Lycopene, resveratrol, astaxanthin

Benefits: Breast and prostate health, brain health, heart health

Examples: Cherries, peppers, radish, apples, tomatoes, watermelon, red grapes, rhubarb, salmon, krill, shrimp

Orange and yellow nutrition


Rich in: Flavonoids, vitamin C, vitamin A, beta-carotene, carotenoids, zeaxanthin

Benefits: Supports immune system, heart health and vision

Examples: Lemons, bananas, pineapple, carrots, pumpkin, squash, sweet potatoes, oranges, peppers, cantaloupe, apricots, pears, peaches, tangerines

Green Avocadoes


Rich in: Folate, calcium, indoles and lutein, epigallocatechin gallate (EGCG)

Benefits: Cell metabolism, genetics, heart health, healthy bones, removal of excess hormones. Plant-based fiber supports the diversity of the microbiome and overall health of the immune system

Examples: Avocado, apples, artichokes, asparagus, kiwi, limes, peppers, green beans, brussels sprouts, zucchini, spinach, lettuce, green tea



Rich in: Flavonoids, epigallocatechin gallate (EGCG), prebiotics, probiotics, and vitamin C

Benefits: Flavonoids such as allicin and lignans support immunity. Prebiotics are a great source of fiber and support a healthy digestive tract.

Examples: Cauliflower, onions, leeks, garlic, ginger, parsnips, turnips, jicama, yogurt

Download the Rainbow of Nutrition Guide