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Eat the Rainbow

By October 31, 2018 August 21st, 2019 No Comments
Eat the rainbow

COLOURFUL FRUIT AND VEGETABLES ARE THE KEY TO A LONG AND HEALTHY LIFE

Eating a colourful array of vegetables and fruits is far more than balanced eating or culinary artistry.

A wide variety of colourful veg and fruit on your plate is a proactive way to lengthen your life and improve your health and performance.

WHY VEGETABLE COLOUR MATTERS

Vegetable colour indicates the different phytochemicals that they contain. Phytochemicals act as antioxidants that clean up little nasties in our blood streams called free radicals. Left unchecked, free radicals can cause cellular damage that can lead to disease.

Here’s a list of veggies and fruits to include in your diet (organised by colour) to include in your diet as well as why these veggies are beneficial:

veggies and fruits to include in your diet

HOW MUCH FRUIT AND VEGETABLES SHOULD WE BE CONSUMING?

5-a-day…sort of

According to Precision Nutrition, the 5-a-day standard for fruit and veg consumption isn’t too far off. What they suggest is that you consume 1 cup of each colour each day.

So make sure you are consuming 1 cup of each of the following colours daily to get a great range of phytochemicals in your diet:

  • Purple
  • White
  • Red
  • Orange
  • Green

There’s a common misconception that fruit is universally health, so the more fruit you eat the healthier you become.

While fruit is loaded with phytochemicals, it’s also filled with sugar. If your goal is weight management, try to stick to a 5:1 ratio of vegetables to fruit. You will get all the nutrients you need, while at the same time you will avoid the pitfalls of excess sugar intake.

 

NEED A SHORTCUT TO GET YOUR GREENS IN?

Like it or not, none of us are perfect when it comes to getting our veg and fruit requirements in. To make sure you are always topped up, you can add a Greens Supplement to your diet to keep your resources topped up.

While its always better to get your veg and fruit from fresh sources, in a pinch a greens supplement will keep those nutrient resources topped up.

You can add a greens supplement to water and chug it down. Or you can try adding a greens supplement to a healthy shake you’ll get those nutrients in a slightly more enjoyable package!

Where to buy it: click here to pick up a greens supplement that we recommend. Enjoy!

Keep topping up with the those fruits – your body will thank you for it now and in the future.

ABOUT JAMES STARING

James Staring

James Staring is a personal trainer based in Clapham. James focuses on building the best version of you and inspiring you to new levels of health and fitness – regardless of your current ability or age. James is always keen to share the tools he uses to assist others in achieving their goals and has featured in publications such as Your Fitness, Healthy and Hello! magazines.

 

 

SOURCES

Lehman, S:: Free Radicals in the Body, https://www.verywellfit.com/free-radicals-2507225

Kasey, M: Eat the Rainbow: Diet Facts For better health, pile your plate with colourful fruits and vegetables, http://www.ideafit.com/fitness-library/eat-the-rainbow

Berardi, J. Dr. And Andrews, R.: The Essentials of Sport and Exercise Nutrition, 2nd Edition

Andrews, R.: All About Green Supplements: https://www.precisionnutrition.com/all-about-greens-supplements

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