Food For Thought

popular fruits and vegetables colorfully displayed in a rainbow themed collage

Eat the Rainbow for Fresh Fruits and Vegetables Month

Kayla Sheely , 05/31/2016

With summer just around the corner, farmers markets are starting to pop up and fresh fruits and vegetables are filling grocery store shelves with berries, kiwis, melons, tomatoes, cucumbers, corn, lettuce, and other colorful goodies. Not only does this summer produce look and taste great, it will also keep your body healthy.

Eating a wide variety of fruits and veggies ensures that you are supplying your body with the nutrients it needs. When you add produce to your diet, you don’t have to worry about adding extra calories as most fruits and vegetables are low in both fat and calories. A diet based on whole foods like fruits, vegetables, whole grains, and legumes can help you lose weight, feel better, and prevent or even reverse chronic disease.

What are the healthiest fruits and vegetables? Leafy greens like spinach, kale, and swiss chard top the charts by far! But it’s important to have a balanced diet and “eat the rainbow” -- reds, greens, purples, and oranges are all important. Eating an assortment of fruits and veggies will help you get a wide range of vitamins and minerals. One tip  for making healthy eating easier is to choose produce from each color for your meal.

Because June is National Fresh Fruit and Vegetables Month we decided to make a list of some of our favorite colorful fruits and vegetables (and some of their nutritional value!).


Potential Nutrients: Lycopene, vitamin C, antioxidants, fiber.

Suggestions: Cherries, cranberries, tomatoes, watermelon, strawberries, apples, beets, red peppers, raspberries, and radishes.

Orange & Yellow

Potential Nutrients: Beta-carotene, folate, vitamin A, potassium, lycopene.

Suggestions: Butternut squash, pumpkin, carrots, peaches, mangoes, oranges, apricots, pears, pineapple, yellow onion, bananas, corn, and starfruit.


Potential Nutrients: Vitamins A, C, K, fiber, potassium, folate, iron.

Suggestions: Kale, spinach, avocados, green apples, honeydew, kiwi, peas, watercress, zucchini, broccoli, jalapenos, lettuce, artichokes, and countless other leafy greens!

Blue & Purple

Potential Nutrients: Antioxidants, polyphenols.   

Suggestions: Blueberries, grapes, acai berries, eggplant, red cabbage, plums, purple cauliflower, and purple carrots (yes these are a thing!)

Focusing on the colors in your foods is just one way to be mindful about your healthy diet. For more help with eating healthy, schedule a free session with one of our expert nutrition coaches.


What are your favorite fresh fruits and vegetables? Share with us in the comments below!

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