Beauty-Health

3 Ways to Keep Your Vitamin D Levels Up

<p>Could you be one of the <a href="https://health.usnews.com/health-news/patient-advice/articles/2016-06-09/vitamin-d-deficiency-and-the-prevention-of-heart-disease-to-treat-or-not-treat">overwhelming numbers of Americans</a> who are deficient in vitamin D? In fact, other than having heard that exposure to the sun’s rays may boost your levels of this “sunshine vitamin,” you might not have given much attention to this vitamin. Typically, the winter months result in changes to our diet, not to mention less time spent outside soaking up the sunshine.</p>
<h2><strong>Why Should You Even Care About Your Vitamin D Levels?</strong></h2>
<p>For starters, let’s keep in mind that <a href="https://www.myhdiet.com/healthnews/health-news/two-types-of-vitamin-d-that-you-need-to-know-about/">there are two types of vitamin D</a> that you need to keep in mind:</p>
<ul>
<li><strong>Vitamin D2</strong> (ergocalciferol) is synthesized by plants and is typically found in mushrooms, fortified foods, and vegan dietary supplements. This form is not produced in people and breaks down into metabolites foreign to the human body.</li>
<li><strong>Vitamin D3</strong> (cholecalciferol) is the form naturally found in people and animals, formed by exposure of the skin to sunshine containing sufficient intensity of UV-B rays.</li>
</ul>
<p>You might not know that <a href="https://www.myhdiet.com/healthnews/ampm/the-truth-about-vitamin-d-deficiency/">vitamin D is essential for the proper functioning</a> of the heart, lungs, brain, and muscles or that a <a href="https://www.healthline.com/nutrition/how-much-vitamin-d-to-take#section2">vitamin D deficiency might result in growth delays in children</a>, muscle weakness, bone loss, and fractures. What’s more, vitamin D deficiency has been linked to high blood pressure, several cancers, type 1 diabetes, multiple sclerosis, and even thyroid problems.</p>
<p><img alt="cod liver oil capsules" class="aligncenter size-full wp-image-28725" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/cod-liver-oil-capsules.jpg" width="500" /></p>
<h2><strong>Some People Need More Vitamin D</strong></h2>
<p><a href="https://www.healthline.com/nutrition/vitamin-d-dosage">Certain groups of people need more dietary vitamin D</a> than others, including:</p>
<ul>
<li>Older people typically spend more time indoors and, thanks to the aging process, have thinner skin and make less vitamin D when their skin is exposed to sunshine.</li>
<li>People with darker skin have more melanin, which reduces the body’s ability to make vitamin D3 when exposed to sunshine.</li>
<li>Those who live farther from the equator are exposed to less UV-B intense sunlight all year round.</li>
<li>People with certain medical conditions that reduce fat absorption are prone to vitamin D deficiencies.</li>
</ul>
<p>All of these potential health challenges make it important for all of us to take steps to boost our levels of this essential vitamin, which is really more of a hormone than a vitamin..</p>
<h2><strong>3 Simple, Expert-Approved Ways to Boost Your Vitamin D Intake</strong></h2>
<p>While your doctor can carry out a simple blood test to determine your levels of vitamin D, this winter you can make a start at boosting your levels by following some simple advice.</p>
<p><img alt="" class="aligncenter size-full wp-image-28723" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/family-on-tropical-beach.jpg" width="500" /></p>
<ol>
<li><strong>Enjoy the Sunshine in the Tropics</strong></li>
</ol>
<p>During the winter there isn’t any UV-B rays in the sunshine we get north of Florida, so it isn’t possible to get vitamin D from sunlight during the winter in most of the USA. So, take a vacation in the tropics and soak up the sunshine while you are there.  <a href="https://www.healthline.com/nutrition/vitamin-d-from-sun#overview">Sunshine is your best source of vitamin D</a> as it is the way God made us to get our vitamin D. In fact, if you can get outdoors around midday in the tropics when the sun is at its highest point in the sky, that’s when its UVB rays are the most intense. Because of this, you will need less time in the sun to get a <a href="https://www.ncbi.nlm.nih.gov/pubmed/20072137">healthy dose of vitamin D</a>.</p>
<ol start="2">
<li><strong>Take a Supplement</strong></li>
</ol>
<p>In addition to making conscious changes to your diet and the time you spend outside, you could also consider taking a Hallelujah Diet® <a href="https://shop.myhdiet.com/vitamin-d3-with-k2.html">Vitamin D3 / K2</a> supplement. This will give you a vitamin D3 boost, especially if you feel you might be deficient or if a blood test has shown that you are.  Vitamin K2 helps direct the extra calcium absorbed by the higher amount of vitamin D to go to the right places, like bones, and not in the wrong tissues like cartilage and blood vessel walls. It is recommended to take vitamin K2 whenever taking large doses of vitamin D3.</p>
<ol start="3">
<li><strong>Invest in a Vitamin D Lamp</strong></li>
</ol>
<p>Sperti has created a <a href="https://www.sperti.com/product/sperti-vitamin-d-light-box">vitamin D lamp</a> that has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3491578/">clinically proven</a> to improve vitamin D levels in people.  Just 5 minutes a day, using the built-in timer, will keep your vitamin D levels up just like in the summer time.  The Sperti lamp has cleared by the FDA as a safe source of vitamin D. Because of the built-in timer, this lamp is convenient, safe and easy to incorporate into your day.</p>
<h2><strong>The Bottom Line</strong></h2>
<p>Winter is the season where you can easily get sidetracked into “hunkering down” indoors and out of the cold and becoming complacent about your diet. It takes a conscious and yet exciting effort to increase your sun exposure and to seek out vitamin D supplements that have big benefits for your health.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/3-ways-to-keep-your-vitamin-d-levels-up" rel="nofollow">3 Ways to Keep Your Vitamin D Levels Up</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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3 Ways to Keep Your Vitamin D Levels Up

Could you be one of the overwhelming numbers of Americans who are deficient in vitamin D? In fact, other than having heard that exposure to...

A Beginner’s Guide to the Raw Food Diet

<p>The human body has an amazing, self-healing capacity that only requires a healthy diet to maintain continued health and vitality. Sadly, the Standard American Diet of meat, dairy products and processed foods weakens the body’s natural self-healing mechanisms, which greatly increases your risk of developing chronic disease. On the other hand, a mostly raw food diet supplies the amount and quality of nutrients the body most needs to maintain optimal health and long life.</p>
<p>When just starting out on a mostly raw food diet, it helps to know what kinds of challenges you may be in for, such as meat withdrawal symptoms, sugar withdrawal, and hunger pangs, so you don’t get discouraged along the way. Knowing how to manage your eating as the body gets used to the new diet is half the battle. <a href="https://www.myhdiet.com/">The Hallelujah Diet</a> goes a long way toward eliminating these challenges, allowing you to settle into a lifestyle of healthy eating habits.</p>
<h2><strong>What Is a Mostly Raw Food Or Plant Based Diet Diet?</strong></h2>
<p>Raw foods, such as fruits, veggies, seeds, and nuts, contain a host of natural vitamins and nutrients. A raw food diet makes the most of these vital materials by <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/">combining them in ways that reinforce the nutritional benefits each nutrient has to offer</a>. In other words, eating an apple a day may be good for your health, but combining it with other raw foods that reinforce the nutritional benefits of the apple helps the body better extract and use its available nutrients.</p>
<p><img alt="word cloud of toxins in everyday food" class="alignright wp-image-28646" height="471" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/word-cloud-of-toxins-in-everyday-food.jpg" width="336" />Raw foods also contain something that cooked, processed and refined foods lack: living enzymes. Enzymes play a vital role in helping to break down food into materials the body can use. Cooking and processing typically involve heat, which destroys enzyme materials. For this reason, raw foods only include foods cooked below 116 to 118 degrees Fahrenheit. Ultimately, a raw food diet consists of whole, unadulterated foods, which are the most nourishing of all foods.</p>
<p>While switching from the Standard American Diet of meat, unhealthy fats, refined sugars, and processed grains is the very best thing you can do for your health and longevity, your body may go through an uncomfortable transition period until it gets used to going without unhealthy foods. Meat withdrawal symptoms, in particular, may develop, depending on how prominent a role meat played in your eating habits. Not to worry! The right raw food diet can minimize these discomforts, which is one of the things that makes the Hallelujah Diet so effective.</p>
<h2><strong>Possible After-Effects When Making the Switch to a Mostly Raw Food Diet</strong></h2>
<p><a href="https://www.myhdiet.com/healthnews/health-news/why-do-i-feel-awful-when-i-stop-eating-meat/">Meat withdrawal symptoms</a>, sugar withdrawal, and even psychological withdrawal symptoms may develop as your body clears out the toxins left behind from years of unhealthy eating. While sugar can be addictive, in and of itself, meat contains large amounts of toxic substances, such as growth hormones, antibiotics, and unhealthy fat. Years of meat-eating leaves the body in a weakened state, creating chronic inflammation throughout, as well as increasing your risk for developing chronic diseases like diabetes and heart disease.</p>
<p>When making the switch to a mostly raw food diet, the first three to four days can be the most difficult in terms of withdrawal symptoms. Each person’s body reacts differently, with some people experiencing little to no discomfort, while others may have on-and-off periods of withdrawal over the first three weeks. Knowing what your body is going through ahead of time can help you better stay the course. Withdrawal symptoms to watch out for include:</p>
<ul>
<li>Crankiness</li>
<li>Fatigue</li>
<li>Headaches</li>
<li>Cravings</li>
<li>Anxiousness</li>
<li>Feeling gassy</li>
<li>Change in bowel movements</li>
</ul>
<h2><strong>How the Hallelujah Diet Helps Decrease Detox Discomfort</strong></h2>
<p><img alt="salad with colorful array of vegetables" class="alignleft size-medium wp-image-28645" height="199" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/salad-with-colorful-array-of-vegetables-300x199.jpg" width="300" />Along with managing meat withdrawal symptoms and other uncomfortable after-effects, you’ll also want to make sure you’re consuming enough calories on a daily basis. While raw foods are, no doubt, nutrient-packed, calorie counts can run low. Low-calorie meals can leave you feeling hungry shortly thereafter. For these reasons, the Hallelujah Diet incorporates a small percentage of cooked, plant-based foods into your daily menu plan.</p>
<p>In addition to 85 percent raw foods, the Hallelujah Diet includes 15 percent of cooked foods, such as whole grain pastas, steamed vegetables, and beans, along with a range of other food choices as part of a healthy eating lifestyle. These types of foods <a href="https://www.myhdiet.com/healthnews/rev-malkmus/why-all-raw-may-not-be-best/">not only leave you feeling full but also help decrease most if not all of the uncomfortable, detox symptoms</a> that develop when switching to a plant-based diet. When you feel full, you’re less likely to be tempted by cravings for unhealthy foods and more likely to stay the course as your body adapts to your new diet.</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/health-tips/a-beginners-guide-to-the-raw-food-diet" rel="nofollow">A Beginner’s Guide to the Raw Food Diet</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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A Beginner’s Guide to the Raw Food Diet

The human body has an amazing, self-healing capacity that only requires a healthy diet to maintain continued health and vitality. Sadly, the...

Will a Plant-Based Diet Help My IBS Symptoms?

<p>If you have irritable bowel syndrome or IBS, you’re no stranger to abdominal discomfort, embarrassing side effects, or frequent trips to the bathroom. Fortunately, if you suffer from IBS, you don’t have to live with unpleasant symptoms of the disease—<a href="https://shop.myhdiet.com/crohns-ibs-rescue-plan.html">a plant-based diet for IBS can help</a>!</p>
<h2><strong>What Is IBS?</strong></h2>
<p>IBS, or irritable bowel syndrome, is a group of symptoms related to disorders of gut-brain interactions that affect your large intestine. Unpleasant symptoms of IBS can include:</p>
<ul>
<li>Changes in bowel movements</li>
<li>Diarrhea</li>
<li>Constipation</li>
<li>Mucus in your stool</li>
<li>Excessive gas</li>
<li>Abdominal pain</li>
<li>Stomach cramping or bloating</li>
</ul>
<p>While IBS doesn’t harm your intestines, it can be painful and hinder your quality of life. <a href="https://medlineplus.gov/irritablebowelsyndrome.html">It affects about twice as many women</a> as men, and the cause of it isn’t always entirely clear. Fortunately, you can often control symptoms naturally by following a plant-based diet for IBS, managing stress, and taking probiotics.</p>
<p><img alt="man suffering from stomach ache" class="aligncenter size-full wp-image-28703" height="360" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/man-suffering-from-stomach-ache.jpg" width="500" /></p>
<h2><strong>How Does the Hallelujah Diet Reduce IBS Symptoms?</strong></h2>
<p>Switching from a standard American diet (SAD) to <a href="https://www.myhdiet.com/what-is-the-hallelujah-diet-and-why-does-it-work/">a plant-based diet, such as the Hallelujah Diet</a>, can improve your health in numerous ways and gives you the best chance at reducing IBS symptoms.</p>
<ol>
<li><strong><em>Fiber-Rich Plant Foods Ease IBS Symptoms</em></strong></li>
</ol>
<p>One reason the Hallelujah Diet eases IBS symptoms is that it’s loaded with fiber-rich foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and it provides you with fiber supplements. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5548066/">Studies show that fiber supplementation is safe and effective</a> for improving IBS symptoms.</p>
<ol start="2">
<li><strong><em>The Hallelujah Diet Makes Dietary Transitions Easier</em></strong></li>
</ol>
<p>To eliminate IBS symptoms gradually, the Hallelujah Diet allows you to transition from your usual diet to a plant-based, mainly raw foods diet gradually. You’ll begin with 100% cooked foods plus low-fiber juices and add raw foods to your meal plan about 6-8 weeks later in the form of green smoothies, fermented foods, and salads. You’ll steer clear of foods that cause irritation by keeping a food diary. Finally, you’ll transition to a traditional Hallelujah Diet consisting of 85% raw and 15% cooked vegan foods (Some folks with IBS may do better with a higher percentage of cooked foods).</p>
<ol start="3">
<li><strong><em>Bible Diets Lack Drinks that Trigger IBS Symptoms</em></strong></li>
</ol>
<p>When following a plant-based diet for IBS, you’ll avoid certain foods and drinks that can trigger IBS symptoms. Examples include sodas, other carbonated beverages, alcohol, and caffeinated drinks. Instead, you’ll choose greens smoothies, vegetable juices, and non-caffeinated herbal teas.</p>
<ol start="4">
<li><strong><em>Vegan Diets Avoid Dairy Foods</em></strong></li>
</ol>
<p>Following a plant-based diet for IBS means no dairy foods, which can exacerbate IBS symptoms. Instead, the Hallelujah Diet encourages you to drink vegetable juice to ease or eliminate IBS symptoms.</p>
<ol start="5">
<li><strong><em>The Hallelujah Diet Lacks Artificial Sweeteners</em></strong></li>
</ol>
<p>Diet foods and drinks containing artificial sweeteners, such as aspartame and sucralose, can lead to IBS symptoms of bloating, gas, and diarrhea. Even <a href="https://www.hopkinsmedicine.org/health/articles-and-answers/prevention/5-foods-to-avoid-if-you-have-ibs">sugar-free chewing gum sweetened with artificial sugars can be problematic</a> in IBS sufferers. The Hallelujah Diet is free from artificial sweeteners and other additives.</p>
<h2><strong>What Is the Hallelujah Diet Rescue Plan?</strong></h2>
<p>The Hallelujah Diet has formulated an IBS/Crohn’s disease rescue plan. Crohn’s disease is associated with chronic inflammation within your digestive tract that can lead to scar tissue, swelling, and intestinal blockages. The <a href="https://shop.myhdiet.com/crohns-ibs-rescue-plan.html">IBS/Crohn’s disease support kit</a> includes dietary supplements that support your body’s natural ability to battle GI challenges when transitioning to a plant-based diet. It strengthens your immune system, boosts energy, and lowers chronic disease risks. Supplements included in your kit are:</p>
<ul>
<li>Pure green juice BarleyMax to strengthen your immune system and boost energy</li>
<li>Probiotics to support immune function and boost healthy gut bacteria</li>
<li>Digestive enzymes to enhance nutrient absorption and improve digestion</li>
<li>Betaine hydrochloric acid (HCL) pepsin and gentian to promote healthy digestion</li>
<li>Omega-3-rich DHA flax oil to reduce inflammation</li>
<li>Vitamin D3 with K2 to support immune health, heart and bone health, and enhance calcium absorption</li>
</ul>
<p>The goal of the Hallelujah Diet rescue plan is to ease IBS symptoms, prevent nutritional deficiencies, restore your health, and help you transition to the Hallelujah plant-based diet for IBS.</p>
<p><img alt="hands holding large plate filled with vegetables" class="aligncenter size-full wp-image-28704" height="334" loading="lazy" src="https://www.myhdiet.com/wp-content/uploads/2019/03/hands-holding-large-plate-filled-with-vegetables.jpg" width="500" /></p>
<h2><strong>The Hallelujah Diet Transition</strong></h2>
<p>If you’re used to eating a standard American diet, you’ll slowly ease into a plant-based meal plan to reduce or eliminate IBS symptoms. You’ll:</p>
<ul>
<li>Eat only cooked foods for 6-8 weeks—no beans, other legumes, or grains</li>
<li>Reduce stress</li>
<li>Slowly add in legumes and grains after 6-8 weeks</li>
<li>Consume 1/2 cup of fermented foods daily</li>
<li>Eat salads (smoothies and blended salads initially to avoid irritating fiber) with every meal</li>
<li>Slowly transition to an 85% raw, 15% cooked foods diet</li>
<li>Minimize sugars</li>
<li>Drink raw green vegetable juices</li>
<li>Consume plenty of water; add <a href="https://shop.myhdiet.com/hydroboost-kit.html">HydroBoost</a> to raise pH and protect against free radicals</li>
</ul>
<p>During your transition to a plant-based diet for IBS, document foods associated with IBS symptoms. Cabbage, broccoli, and cauliflower might be problematic for you, while other veggies won’t be. God designed your body to heal itself naturally with proper nutrition and a healthy lifestyle!</p>
<p>The post <a href="https://www.myhdiet.com/healthnews/education/will-a-plant-based-diet-help-my-ibs-symptoms" rel="nofollow">Will a Plant-Based Diet Help My IBS Symptoms?</a> appeared first on <a href="https://www.myhdiet.com" rel="nofollow">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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from Healthnews – Plant-Based Diet – Recipes & Weight Loss Supplements | Hallelujah Diet https://ift.tt/3dl0pKK

Will a Plant-Based Diet Help My IBS Symptoms?

If you have irritable bowel syndrome or IBS, you’re no stranger to abdominal discomfort, embarrassing side effects, or frequent trips to the...

Afternoon Cup of Calm Tea

<p>Take a pause to check in with yourself in the afternoon by making yourself a cup of calm tea.</p>
<p>Not only do herbal, calming teas help you to relax on a cellular level, but taking a break in the afternoon to slow down, make a cup of tea, and give yourself a few minutes to relax as you enjoy that tea is a beautiful way to bring more slowness to your day. Even on the busiest of days, we all can find 15 minutes for a tea break.</p>
<p>For many, adding in a practice of using herbs is a fun way to add more nourishment to their day in an enjoyable way and it’s a practice they can easily maintain because they truly enjoy it. If this sounds like something you’d enjoy, then give herbal teas a try and see how it makes you feel to have this type of practice as part of your daily or weekly routine.</p>
<p>This blend of calm tea herbs is a great place to start if you’re new to herbal nutrition or steeping your own tea.</p>
<h2>Get to Know the Herbs in This Cup of Calm Tea</h2>
<h3>Chamomile</h3>
<p>Chamomile teas have been associated with improved sleep, improved digestion as well as optimal blood sugar control. It’s often used as a pre-sleep ritual to help promote a calm, restful night of sleep.</p>
<h3>Rosehips</h3>
<p>Rosehips are a seedpod from the rose plant. They have a tart taste to them and contain Vitamin C.</p>
<h3>Nettle</h3>
<p>Stinging nettle is a plant in which people use the leaves for medicinal purposes. Though it needs more research, potential effects include anti-inflammatory properties and alleviating symptoms of arthritis. It’s also known as a diuretic, meaning it makes you urinate more often.</p>
<p>With a similar taste to spinach, nettle gives your water that fresh green flavor. Mix it with berries for an even better sip.</p>
<h2>Where to Purchase Herbs for Your Calm Tea</h2>
<p>There are many options for where you can purchase everything you need to build a mindful tea routine. Many grocery stores, specialty health stores, and even farmer’s markets now carry herbs, so there may be local options available to you. For online ordering, we recommend <a href="https://mountainroseherbs.com/">Mountain Rose Herbs.</a></p>
<p>Additionally, if you don’t already have a kettle that supports loose leaf tea and herbs, you can purchase one <a href="https://www.amazon.com/gp/product/B01GF18DJW/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=nutritstripp-20&creative=9325&linkCode=as2&creativeASIN=B01GF18DJW&linkId=2bfb962ba2d87b2b0ffd95a287e7ad4e">here</a>.</p>
<div style="width: 404px;" class="wp-video"><video class="wp-video-shortcode" id="video-72815-1" width="404" height="720" preload="metadata" controls="controls"><source type="video/mp4" src="https://nutritionstripped.com/wp-content/uploads/2021/02/Afternoon-Tea-Final.mp4?_=1" /><a href="https://nutritionstripped.com/wp-content/uploads/2021/02/Afternoon-Tea-Final.mp4">https://nutritionstripped.com/wp-content/uploads/2021/02/Afternoon-Tea-Final.mp4</a></video></div>
<h2>Hydration Tip</h2>
<p>We’ve heard from many clients, friends, and readers that it can be tough to consistently drink plain water. That’s where herbal water and tea can be helpful. They add nutrients to your day while also giving your flavor and variety, encouraging you to drink more and keeping you hydrated.</p>
<p>The post <a href="https://nutritionstripped.com/calm-tea/" rel="nofollow">Afternoon Cup of Calm Tea</a> appeared first on <a href="https://nutritionstripped.com" rel="nofollow">Nutrition Stripped®</a>.</p>
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Afternoon Cup of Calm Tea

Take a pause to check in with yourself in the afternoon by making yourself a cup of calm tea. Not only do herbal, calming teas help you to ...

How Harmful are GMOs?

Eat The Rainbow: The Importance of Eating a Variety of Foods

<p>The “eat the rainbow” philosophy is rooted in eating an abundance and variety of nutrient-rich, plant-based foods.</p>
<p>These foods help us get the wide variety of nutrients our body needs throughout the week.</p>
<p>Mother Nature provides us with so much nutritious and beautiful produce, and eating the rainbow is a simple visual reminder that allows you to appreciate all of these powerful foods that are available for you to enjoy.</p>
<p>By visualizing the rainbow as you eat throughout the week, it will help you to incorporate a variety of vitamins, minerals, and antioxidants into your diet.</p>
<p>Discover a few of the biggest benefits of each of the colors to keep top of mind along with tips for how you can begin integrating an eat the rainbow mentality into your weekly meals.</p>
<h2>Why It’s Important to Eat The Rainbow</h2>
<p>We’ve been hearing it since we were kids, “Eat the rainbow!”, “The more color the better!”, but what’s the reason for this?</p>
<p>The colors we see in our fruits, vegetables, and other whole foods, actually represent really powerful, important nutrients that are present. These are called phytonutrients!</p>
<p>Phytonutrients essentially help us to prevent and heal from disease. The best way to determine which phytonutrients we’re getting is to use the color of the fruit or vegetable we’re eating. Meaning, if we’re always just eating red fruits or vegetables, we’re only getting the phytonutrients that are associated with the red color.</p>
<p>Therefore, the more your plate, bowl, or overall diet resembles the rainbow, the more nutrients we’re getting overall! It’s a simple way to look at your shopping list, grocery cart, and weekly meals to gauge what am I missing?</p>
<p>One of the reasons we encourage you to eat more plant-based foods is because it makes it easier to incorporate more of these phytonutrients into your meals!</p>
<h2>The Benefits of Each Color of Food</h2>
<h3>Red Food Benefits: <em>anti-aging properties and improved heart health </em></h3>
<p><img alt="Vegan Creamy Tomato Soup | Nutrition Stripped" class="alignnone size-full wp-image-72246" height="1920" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-300x225.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-1024x768.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-768x576.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-1536x1152.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-2048x1536.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-762x572.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-606x455.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-100x75.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-150x113.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-50x38.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2013/09/PG677501-523C9FC2-CAF0-4BCF-912A-2C28272B12F6-600x450.jpg 600w" width="2560" /></p>
<p>The red foods in your diet are great sources of antioxidants. The phytonutrients present are flavonoids or carotenoids.</p>
<p>Both of these phytonutrients have been shown to help prevent sun damage when consumed consistently (<a href="https://pubmed.ncbi.nlm.nih.gov/17914160/">x</a>). Less sun damage means fewer signs of aging!</p>
<p>Additionally, their antioxidant status means they’re very anti-inflammatory, which can help to prevent chronic diseases and improve heart health as well (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5465813/">x</a>).</p>
<p><strong>Red foods:</strong> Red peppers, tomatoes, strawberries, raspberries, red apples, beets, red lentils, kidney beans, red rice, pomegranate</p>
<p><strong>Recipes to try: </strong></p>
<ul>
<li><a href="https://nutritionstripped.com/almond-butter-pink-beet-smoothie/">Almond Butter Pink Beet Smoothie</a></li>
<li><a href="https://nutritionstripped.com/red-lentil-daal-squash-coconut/">Red Lentil Daal With Squash and Acorn</a></li>
<li><a href="https://nutritionstripped.com/creamy-roasted-tomato-soup/">Creamy Vegan Roasted Tomato Soup</a></li>
</ul>
<h3>Orange Food Benefits: Improved eyesight</h3>
<p><img alt="" class="alignnone size-full wp-image-53207" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/08/Grapefruit-Ginger-Compote-Recipe-plantbased-vegan-vegetarian-glutenfree-digestion-health-nutritionstripped815-600x400.jpg 600w" width="2700" /></p>
<p>When you were growing up, how many times were you told to eat your carrots to improve your eyesight?</p>
<p>This common reference is actually based on science! Orange fruits and vegetables are packed with carotenoids, which are associated with promoting healthy vision.</p>
<p>Because of their antioxidant content as well, they too are known to help prevent certain cancers and eye diseases (<a href="https://pubmed.ncbi.nlm.nih.gov/16309738/">x</a>).</p>
<p><strong>Orange foods:</strong> Carrots, orange peppers, butternut squash, pumpkin, oranges, nectarines, peaches, cantaloupe, mango, papaya</p>
<p><strong>Recipes to try:</strong></p>
<ul>
<li><a href="https://nutritionstripped.com/grapefruit-ginger-compote/">Grapefruit Ginger Compote</a></li>
<li><a href="https://nutritionstripped.com/maple-miso-glazed-salmon/">Roasted Carrots with a Maple Tahini Glaze</a></li>
<li><a href="https://nutritionstripped.com/orange-chicken-or-tofu/">Gluten-free Orange Chicken (Or Tofu)</a></li>
</ul>
<h3>Yellow Food Benefits: cancer prevention, anti-microbial, and anti-inflammatory properties</h3>
<p><img alt="Turmeric Milk | Nutrition Stripped" class="alignnone size-full wp-image-54274" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/09/Turmeric-Milk-Golden-Milk-health-benefits-turmeric-antioxidant-reduce-inflammation-easy-recipe-nutritionstripped-10-50x33.jpg 50w" width="2700" /></p>
<p>Turmeric has had its time in the light for quite a few years now, ever wonder why? Curcuminoids are to thank for this!</p>
<p>They’re the phytonutrients responsible for that potent bright yellow color found in turmeric as well as all the other yellow fruits and vegetables.</p>
<p>Because of their anti-cancer, microbial, and inflammatory properties, these yellow food items have been shown to help to heal those with Alzheimer’s disease, cancer, and even diabetes (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273481/">x</a>).</p>
<p><strong>Yellow foods: </strong>Banana, yellow peppers, summer squash, delicata squash, yellow apples (ex. golden delicious), lemon, pineapple, corn, turmeric</p>
<p><strong>Recipes to Try: </strong></p>
<ul>
<li><a href="https://nutritionstripped.com/turmeric-milk/">Turmeric Milk</a></li>
<li><a href="https://nutritionstripped.com/golden-savory-cake/">Golden Savory Cake</a></li>
<li><a href="https://nutritionstripped.com/roasted-turmeric-potatoes-aloo-gobi/">Roasted Turmeric Cauliflower (Aloo Gobi)</a></li>
</ul>
<h3>Green Food Benefits: digestion support and disease prevention</h3>
<p><img alt="" class="alignnone size-full wp-image-56307" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2018/11/Healthy-Simple-Green-Salad-nutritionstripped-healthy-holiday-recipe6-600x400.jpg 600w" width="2700" /></p>
<p>Eating plenty of greens increases your fiber intake, which supports your digestion on a daily basis. Additionally, they can also help decrease your chances of developing many disease states.</p>
<p>Once again, antioxidants are abundant here, which help to ward off disease or prevent disease in the first place.</p>
<p>Keep up your intake of greens to help keep both your cholesterol levels and chances of developing disease low!</p>
<p><strong>Green foods: </strong>Leafy greens, green peppers, broccoli, zucchini, green beans, brussels sprouts, green cabbage, asparagus, green apples, cucumbers</p>
<p><strong>Recipes to try:</strong></p>
<ul>
<li><a href="https://nutritionstripped.com/spinach-smoothie/">5-Minute Spinach Smoothie</a></li>
<li><a href="https://nutritionstripped.com/eggs-beans-greens/">Foundational Five Eggs, Beans, and Greens Nourish Meal</a></li>
<li><a href="https://nutritionstripped.com/garden-green-soup/">Garden Green Soup</a></li>
<li><a href="https://nutritionstripped.com/how-make-pesto-recipes-different-greens/">How to Make Pesto with 5 Different Greens</a></li>
<li><a href="https://nutritionstripped.com/stripped-green-juice/">Stripped Green Juice</a></li>
</ul>
<h3>Blue and Purple Food Benefits: Improved heart health and cancer prevention</h3>
<p><img alt="" class="alignnone size-full wp-image-54257" height="1800" loading="lazy" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2018/09/All-Blueberries-Smoothies-All-Bluebs-Smoothie-fruit-antioxidants-breakfast-recipe-plantbased-nutritionstripped2-50x33.jpg 50w" width="2700" /></p>
<p>The blue and purple colors you see in an abundance of plant-foods are likely due to the flavonoids present.</p>
<p>These have been studied over the years in association with coronary heart disease prevention as well as anticancer activity.</p>
<p>By adding more blue and purple food items to your diet you can help to improve your heart health and reduce your chances of developing certain types of cancer.</p>
<p><strong>Blue and purple foods:</strong> blueberries, grapes, blackberries, red cabbage, purple carrots, eggplant, purple potatoes, figs, plums, purple cauliflower, red leaf lettuce, purple peppers, red kale, raisins, purple cabbage</p>
<p><strong>Recipes to try: </strong></p>
<ul>
<li><a href="https://nutritionstripped.com/blueberry-smoothie/">Best Blueberry Smoothie</a></li>
<li><a href="https://nutritionstripped.com/baba-ganoush/">Baba Ganoush</a></li>
<li><a href="https://nutritionstripped.com/simple-sweet-potato-greens-bowl/">Simple Sweet Potato, Fig and Greens Bowl </a></li>
</ul>
<h3>White and Brown Food Benefits: strengthen bones and reduce menopausal symptoms</h3>
<p><img alt="" class="alignnone size-full wp-image-71579" height="2049" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-300x240.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-1024x820.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-768x615.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-1536x1229.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-2048x1639.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-762x610.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-606x485.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-100x80.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-150x120.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-50x40.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/04/corona-bean-vegetarian-recipe-nutritionstripped.3jpg-600x480.jpg 600w" width="2560" /></p>
<p>The phytonutrients lignan is present in many brown/white food items. Lignans have been shown to help reduce the chances of osteoporosis development over time.</p>
<p>Not only that, but their antioxidant properties have shown that they may help to reduce menopausal symptoms as well! (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6429205/#:~:text=Lignans%2C%20which%20possess%20a%20steroid,symptoms%2C%20osteoporosis%20and%20breast%20cancer.">x</a>)</p>
<p><strong>Brown and white foods:</strong> Ground flax, lentils, jicama, ginger, garlic, onions, chickpeas, legumes, nuts, seeds</p>
<p><strong>Recipes to try:</strong></p>
<ul>
<li><a href="https://nutritionstripped.com/white-bean-soup/">White Bean Soup With The Best Broth Ever</a></li>
<li><a href="https://nutritionstripped.com/1-pot-chickpea-curry-with-turmeric-rice/">1-pot Chickpea Curry with Turmeric Rice</a></li>
<li><a href="https://nutritionstripped.com/lemony-chickpea-salad/">Lemony Chickpea Salad</a></li>
<li><a href="https://nutritionstripped.com/amazing-raw-nola/">Raw-Nola</a></li>
</ul>
<h2>5 Tips to Eat the Rainbow Throughout the Week</h2>
<p>Most of us have common foods and meals we rotate throughout our weeks and months so adding variety can seem like a daunting task. However, it is really a lot simpler than you might think.</p>
<p>Here are some simple strategies for incorporating more variety without getting overwhelmed.</p>
<p><img alt="" class="alignnone size-full wp-image-71277" height="1707" loading="lazy" sizes="(max-width: 2560px) 100vw, 2560px" src="https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-scaled.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-scaled.jpg 2560w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-1536x1024.jpg 1536w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-2048x1365.jpg 2048w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2020/02/gut-healing-smoothie-bowl-nutritionstripped-vegan-fiber1-600x400.jpg 600w" width="2560" /></p>
<h3>1. Keep Your Favorites on Hand</h3>
<p>As you look through the list of foods for each color, you’ll likely be able to pick out a few favorites from each category. Maybe you already have those on hand each week, or maybe you realize you don’t typically purchase your favorite blue and purple foods regularly.</p>
<p>Identify a few favorites of each color that you can have on hand in the freezer, pantry, and fridge so it’s easy to think “what color am I missing today, and what do I have that I can add to my plate?”</p>
<h3>2. Add Variety to Your Weekly Shopping List</h3>
<p>Once you have a few of your favorites stocked, you can then layer on some variety week to week when you grocery shop. When you eat the rainbow, you want to think about both having variety among the different colors and also variety among the ingredients in each color too!</p>
<p>For example, if you normally grab spinach as your salad base, you can choose a different green than the week before, such as arugula, kale, or watercress (or a mix of multiple!).</p>
<p>Or if you normally add frozen broccoli or string beans to your dinner, maybe you pick up some artichokes or green peppers to change it up.</p>
<p>You can do the same with everything you purchase.</p>
<p>Now, if those are completely unenjoyable for you, don’t force it. But if you’re simply in the habit of buying the same staples and you also enjoy other options, give this tip a try!</p>
<h3><strong>3. Take Advantage of Produce That Comes in More Than One Color </strong></h3>
<p>Many fruits and veggies come in a variety of colors — think red, green, and yellow peppers, orange carrots and purple carrots, red apples and green apples!</p>
<p>One easy switch up with some of your favorites is simply to buy the other color option (or even better, buy a mix of the options)!</p>
<p>Here’s a great example. If you love carrots and hummus as a snack, you can get a variety of nutrients by having both purple and orange carrot options or one-week having orange and the next week having purple.</p>
<p>What’s great about this tip is that in many cases, it doesn’t drastically alter the flavor profile of whatever your eating. There might be a subtle difference, but overall, your favorite recipes or snacks will taste similar while bringing variety.</p>
<h3>4. Utilize the Frozen Food Section When Necessary</h3>
<p>Fresh fruits and vegetables are great, but don’t let their short shelf life prevent you from reaping the benefits of their consumption!</p>
<p>If you find that you’re unable to buy certain fruits or vegetables fresh, head to the frozen food section. The nutrition composition is just as good and they last twice as long. Just be sure to check out that ingredient list in the back — you just want to see the food item you’re purchasing, nothing else.</p>
<h3>5. Make Eating the Rainbow Fun for Your Children Too!</h3>
<p>Colors are a great way to engage young children and make eating well a little more fun. Our friend, fellow Registered Dietitian, and founder of <a href="https://kidseatincolor.com/about/">Kids Eat in Color</a>, Jennifer Anderson, is an expert on encouraging picky toddlers and young children to eat more fruits and veggies by making eating the rainbow fun and simple for both the parents and the children! Her <a href="https://www.instagram.com/kids.eat.in.color/">Instagram</a> is filled with easy lessons to learn!</p>
<p>Making “eat the rainbow” fun and enjoyable process and habit for the entire family will support your ability to follow through on this guideline too!</p>
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Eat The Rainbow: The Importance of Eating a Variety of Foods

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