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Eating the rainbow

Tuesday, 11 Jan 2022

Red and yellow and pink and green. Purple and orange and blue... I can eat a rainbow and you can too!

Falling into five main colour categories, the benefits of fruit and vegetables are well known. It also well known that getting children to eat the can be tricky. This is where rainbows can help.

Next time they say “no”, tell them Healthy Harold would love to see them eat a rainbow!

What’s in a colour?

Explore the 5 different categories of fruits and vegetables and discover how these superfoods can help fuel the healthy bodies in your family.

  • Red
  • Purple/blue
  • Orange/yellow
  • Green
  • White/brown


A powerful antioxidant, the natural pigment in red fruits and vegetables can help:

  • Reduce risk of certain cancers and diabetes
  • Decrease the risk of heart disease and stroke
  • Improve skin quality

Red fruits and vegetables to try; cherries, cranberries, pomegranates, raspberries, red grapes. red onions and strawberries.


Impressive by name and benefits, the plant pigment, anthocyanin, responsible for their deep colours also helps to:

  • Promote longevity
  • Increase memory
  • Protect cells and fights inflammation

Purple/blue fruits and vegetables to try; beetroot, eggplant, blueberries, figs, red cabbage, acai berries and blackberries


Their vibrant colours come from carotenoids. Sunny coloured fruits and vegetables are also packed with vitamins and fibre helping:

  • Protect skin against sun and pollution
  • Improve immune function
  • Promote eye health and healthy joints

Orange/yellow fruits and vegetables to try; oranges, carrots, nectarines, lemons, peaches and sweet potato, pumpkin and mangoes


Most plants are green thanks to chlorophyll. Loaded with antioxidants that promote wellbeing. green fruits and vegetables help us:

  • Include fibre in our diet
  • Increase tissue healing and immune system
  • Digest our food
  • Restore energy and vitality

Green fruits and vegetables to try; Broccoli, kiwi fruit, spinach, zucchini, lettuce, avocado, peas and asparagus.


While not a part of rainbows naturally, these fruits and vegetables help our bodies to:

  • Keep bones strong
  • Lower cholesterol
  • Reduce inflammation

Brown/white fruits and vegetables to try; Banana, cauliflower, garlic, potatoes and onions

How to use the rainbow at home?

Download our fruit and veg rainbow poster. Every time the children eat a colourful fruit and vegetable they can place a sticker on the rainbow or get them to colour in a small section on the rainbow.

Create rainbow plates

Set yourself a challenge. Get the kids involved in meal preparation, make a meal using one fruit or vegetable from each colour group and get excited about eating the rainbow!