EAT THE RAINBOW!

Phytonutrients- a natural chemical found in plants. They are what gives a plant it’s color and they protect the plant from germs, being burnt by the sun, fungi and bugs. But guess what! Phytonutrients don’t only protect the plant. Nope! They can help protect you too!

There are six vital phytonutrients- carotenoids, ellagic acid, flavonoids, reservatol, phytoestrogens, and glucosinolates. These phytonutrients can help protect our immune system, strengthen our eye sight, attack harmful radicals that cause cancers and tissue damage, reduce inflammation and so much more. Fighting diseases, cancers, and illness isn’t the only reason to consume the rainbow.

Consuming the rainbow also can aid in weight-loss. When eating the rainbow, you are likely to replace your processed foods with added sugars and unnecessary calories. Another huge advantage that you likely won’t even notice is how eating multiple colors can help you feel full and curb cravings also known as reaching satiety.

Phytonutrients are found in fruits, vegetables, whole grains, legumes, and teas. So how much of these rainbow foods should you be consuming? As women we should be consuming 7-8 servings of fruits and vegetables a day. A common question I get is “how much is considered a serving”. I’ve broken it down for you here:

Fresh, frozen, or canned vegetables- 1/2 cup

Leafy vegetables- cooked 1/2 cup or raw 1 cup

Fresh, frozen, or canned fruits- 1 fruit or 1/2 cup

Here’s Your Challenge

Daily Task:

1. Eat 7-8 servings of fruits and vegetables daily

2. Eat at least 2 colors in each of 3 meals

Weekly Task:

• Share one RAINBOW RECIPE a week! Try this recipe out, share a picture with us, and tell us what you thought! This could be a whole meal, a snack, a smoothie, a salad, breakfast, lunch or dinner! GET CREATIVE!! Try new foods! The only rule is that it must have AT LEAST 3 colors in it!