Colorful Foods Diet and its Benefits
                     Colorful Foods 
You Must 
Include in Your 
Diet
Recommended by Professionals
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2022
INTRODUCTI
ON
It has been said that the more colorful foods lead 
to healthier diets, and the more colorful veggies 
and fruits your meal includes, the more nutrients 
you're eating. In simple words, to make sure that 
you're eating a healthy dinner is to look at how 
many different colors your meals represent. Food 
that catches the eye can grip the taste buds too. 
There is no second thought that rainbow food 
sparks our appetite, and colorful veggies and 
fruits play a significant role in it. 
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Why should one opt for a colorful 
and balanced diet?
Packing your plate with various colorful veggies and fruits is a proven 
way to arm your immune system with powerful nutrients. Eating a 
colorful diet involves eating veggies and fruits of different colors every 
day and in each meal. Plants contain different phytonutrients or 
pigments which give them their color. Different-colorful veggies, fruits, 
and herbs are associated with higher specific nutrients and health 
benefits. Almost all studies show that regularly eating colorful foods 
leads to healthy diets with no downsides. By combining various colors 
in your diet, you're giving your body an array of minerals, vitamins, 
and phytochemicals to benefit your health. 
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COLORFUL 
DIET
     Each color represents a different set 
of nutrients and phytochemicals 
that may benefit your health. The 
following sections detail sample 
foods, their main vitamins, 
phytonutrients, minerals, and 
colorful foods' health benefits.
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01. Red and Dark 
Red
Fruits and Health 
Veggies Benefits
• Beets • Anti-inflammatory.
• Tomatoes • Antioxidants
• Watermelon • May decrease the risk of high – 
• Pink guava blood pressure.
• Grapefruit • May benefit heart health.
• Reduce your risk of certain 
cancers.
• May reduce sun-related skin 
damage.
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2. Orange and 
Yellow
Fruits and Health 
Veggies Benefits
• Carrots • Anti-inflammatory
• Sweet potatoes • May lower your risk of 
• Mangoes cancer
• Yellow peppers • Antioxidant
• Pineapple • May benefit heart health
• Bananas • Supports eye health
• Pumpkin
• Winter squash
• Orange
• Corn
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3. Green
Fruits and Health 
Veggies Benefits
• Spinach • Anti-inflammatory
• Kale • Antioxidant
• Broccoli • Reduce your risk of 
• Green cabbage heart disease and 
• Green apples cancer 
• Kiwi
• Pears
• Olives
• Brussels sprouts
• Spinach
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4. Blue and Purple
Fruits and Health 
Veggies Benefits
• Blackberries (Jamun) • Anti-inflammatory
• Grapes • Antioxidant
• Red/Purple cabbage • May lower your risk of 
• Eggplant neurological disorders
• Plums • May reduce your risk of 
• Blueberries certain cancers
• Elderberries • May improve brain function
• Benefit heart health
• Reduce your risk of type 2 
-diabetes
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5. White and 
Brown
Fruits and Health 
Veggies Benefits
• Cauliflower • Anti-inflammatory
• Garlic • Antioxidant
• Leeks • Decrease the risk of 
• Rice cancers like colon
• Sugar • Benefit heart health
• White beans
• Cashews
• Sesame seeds
• Mushrooms
• White potatoes
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A picture is worth a thousand 
words
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How to plan a healthy and 
colorful meal?
     To prepare a healthy meal,  try to incorporate 
two to three different colorful veggies and 
fruits at every meal and at least one snack. 
However,  you don't have to eat every color 
every day. Here are some ideas on how to 
create a healthy colorful meal.
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BREAKFAST
• Besan chilla with spinach, 
mushrooms, and orange bell 
peppers
• Smoothie with banana, mangoes, 
etc.
• Yogurt bowl with berries, kiwi, 
honey, and strawberries
• Sandwich with vegetables and 
herbs like tomato, leafy greens, 
chilly, and avocado
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LUNCH OR DINNER
• A mixed salad with green cabbage, 
lettuce, apple, cucumbers, shredded 
carrots, red pepper, and cherry 
tomatoes paired with a protein 
source (e.g., chickpeas, kidney 
beans)
• Roasted sweet potatoes, Brussels 
sprouts, and garlic
• Homemade soup with tomatoes, 
chopped carrots, onion, garlic, white 
potatoes or parsnip, and kale.
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SNACKS
• Apple, banana, grapes salad
• Peanut butter sandwich
• A green smoothie or juice
• Blueberries and yogurt
• Broccoli, carrots, and dip
• Mango slices
• Celery and melted cheese
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CONCLUSIO
N
When it comes to nutrition, variety is just 
more fun. Remembering to eat a colorful 
diet every day is a great and simple way to 
make sure you're getting all the essential 
nutrients into your diet. By ensuring you're 
eating a few colored fruits or vegetables at 
each meal; you're setting yourself up for 
good health by including essential nutrients, 
vitamins, minerals, and antioxidants.
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SOURCE: Colorful Foods
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