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Eat the Rainbow

Figuring out what to eat can be tricky. Read on for a colorful and delicious guide to a perfectly balanced plate.

May 2023
Rachel Morris

Picture a super-healthy meal. Do you see a heaping plate of steamed broccoli? Or maybe a massive bowl of oatmeal? If so, you’re right—sort of. These foods are good for you, for sure, but that doesn’t mean you need to eat them for every meal. 

In fact, choosing healthy and nutritious meals is all about balance. Eating just one type of food—even something really good for you like broccoli—is not going to give your body everything it needs to thrive. To grow and be strong, your body needs three types of nutrients: carbohydrates (aka carbs), protein, and fat. 

Fortunately, there’s an easy way to make sure your meals have a balance of these three types of food. It’s called eating the rainbow. Basically, the more colorful your meal, the more likely it is to include carbs, protein, and fat. Bonus: It’s also likely to be delicious. 

So read on to learn more about what these three types of food do—and how to add them up to build the perfect, and perfectly colorful, plate.

Want to build a perfectly balanced plate? Pick at least one food from groups 1, 2, and 3.

1. Protein

Protein helps build and repair the tissues, bones, and muscles in your body. It also aids the infection-fighting cells in your immune system. In other words, protein keeps you strong and healthy. Eating protein along with carbs can boost your endurance and help you feel full and energetic. 

Major sources of protein include beef, fish, chicken, and pork. But no need to worry if you’re avoiding meat! It’s also possible to get all the protein you need from dairy products like milk, yogurt, and cheese, and plant-based foods like beans, tofu, and nuts.

 

Protein across the rainbow:

Red:  

beef, pork, red beans, kidney beans, red quinoa 

Yellow/Orange:  

eggs, salmon, cheddar cheese, roasted sunflower seeds

Green:  

edamame, green lentils, pistachios, lima beans, fava beans

Blue/Purple:  

blue cheese, black beans, blue corn, purple rice

Tan/White:  

chicken, cod, cottage cheese, tofu, chickpeas, cannellini beans

2. Fat

Fat helps your body absorb other nutrients. If you eat some fat with your carbs (like cheese and crackers), you’ll feel full longer than if you just eat carbs alone. 

You do want to limit some types of fats called saturated fats. Saturated fats are found in red meat, butter, and some baked goods, and can cause heart trouble if you eat too much of them. The type of fat you want to eat a lot of is called unsaturated fat. You can find it in olives, nuts, fish, seeds, and avocados. (Note: Many forms of protein also contain fat, so you’ll see them on both lists.)

 

Fat across the rainbow:

Red:  

beef, pork

Yellow/Orange:  

salmon, roasted pumpkin seeds, sesame seeds, peanut oil

Green:  

avocados, guacamole, pistachios, green olives, olive oil

Blue/Purple:  

blue cheese, bluefin tuna, kalamata olives

Tan/White:  

walnuts, almonds, pecans, hazelnuts, whole milk, chicken, mozzarella cheese

3. Carbohydrates

These energy-packed powerhouses fuel your body and mind. Carbs are converted into a type of sugar known as glucose. Your body uses glucose for energy to run fast or keep you focused on a test.

Carbs come in two forms: simple and complex. Simple carbs are broken down quickly, giving you a rush of energy. You find them in foods like fruit, milk, and anything with a lot of sugar, like candy and soda. Complex carbs are broken down more slowly, so they give you sustained energy. You’ll find them in foods like whole grains, vegetables, and beans. 

Both simple and complex carbs have a place on your plate! Aim to get most of your simple carbs from foods like fruit, which also contain important vitamins you need. A little candy or soda is fine now and then, but those types of carbs don’t contain any of the vitamins or nutrients that keep you healthy. 

 

Carbs across the rainbow:

Red:  

raspberries, strawberries, beets, red apples, kidney beans, red potatoes

Yellow/Orange:  

sweet potatoes, yellow squash, oranges, bananas, Yukon gold potatoes, sweet corn

Green:  

spinach, broccoli, green grapes, kiwi, green beans, zucchini, green bell peppers

Blue/Purple:  

blueberries, blackberries, purple grapes, blue potatoes, blue corn tortilla chips, eggplant

Tan/White:  

cereal, rice, popcorn, bread, pasta, whole wheat crackers, pita, oatmeal

Grabbing a Bite? Try This!

Follow these tips for a balanced plate in the cafeteria or at your favorite takeout spots.

Pizza station: Calling all veggies! Red and green peppers, white mushrooms, black olives, and sliced red tomatoes are all great options for carbs. Mozzarella cheese and/or pesto do double duty as protein and fat.  

Mexican Grill: Making a bowl, burrito, or salad? Choose brown pinto or black beans as your protein, add red salsa as your carb, and finish with guacamole as your healthy green fat.

Bagel Bar: Try a dark-brown pumpernickel or a seed-flecked everything bagel for your carb. Top it with a protein like turkey, hummus, peanut butter, or cream cheese. Finish it off with a fat such as smoked salmon or guacamole.

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Personal Health
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