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However, even with a basic understanding of the food groups, it can be difficult to know whether we are getting all the nutrients we need from the foods we eat.
People often cite the Mediterranean diet, which is usually packed full of colorful fruits and vegetables, as proof that this rainbow-style regimen works.
There are in fact benefits to eating differently colored fruits and vegetables. This is because different plants provide different phytonutrients, which in turn have different benefits.
An increasingly popular way to ensure we are getting all those different nutrients is to follow the ‘rainbow diet,’ i.e. eat foods with as many different colors as possible.
When it comes to maintaining a healthy lifestyle, researchers agree that a balanced diet is key. We need nutrients from all the different food groups, and variety is paramount.
Flavones, which make foods yellow, may lower the risk of heart disease, and lutein, which is common in green and yellow foods, may reduce the risk of macular degeneration.
Indeed, scientists regularly rate the Mediterranean diet the healthiest diet out there. And that’s not just because they choose to boil rather than fry their veggies.
Blue and purple foods, for example, contain high amounts of the plant pigment anthocyanin, which has been linked to a decreased risk of heart disease and type 2 diabetes.
There are also studies to show that flavonoids, which are found in many brightly colored plant foods, can improve brain health by blocking neurotoxicity in the brain.
One study led by a Harvard research fellow showed that people who eat more foods rich in flavonoids, such as oranges and peppers, have less cognitive decline and dementia.
However, the leader of the study emphasized that it is never too late to incorporate flavonoid-rich foods into your diet and reap the benefits.
Orange juice, for example, is great in moderation and has been linked with a lower risk of cognitive decline. In excess, however, it has been associated with type 2 diabetes.
As most people are aware, eating too much of the same food item, even one that we think of as healthy, can be damaging to our health.
The same researcher also noted that making an effort to follow a rainbow diet may help people stop eating too much of the same food.
Some experts have expressed the concern that the rainbow diet can be harmful, as it may encourage people to rely too much on the fruit and vegetables food group.
It is true that we also need to eat from the other food groups, such as protein and carbohydrates, to get all the nutrients that our bodies need.
However, it could be argued that the rainbow diet is not restricted to fruit and veg, but extends to other natural foods, such as herbs, spices, legumes, nuts, and seeds.
In fact, one nutritionist from the University of Western States even considers certain white foods such as tofu, which contains a variety of isoflavones, as part of the rainbow diet.
It may even be the case that eating a variety of different colors encourages us to eat more fruit and vegetables overall.
In addition, it’s important to note that artificial colors, such as those found in cakes and sweets, do not form part of a healthy rainbow diet.
One study showed that encouraging people to eat a meal packed full of colors increased their consumption of healthy foods.
Of course, overindulging in unhealthy foods such as pizza is not great, so it may be an idea to opt for a more restricted color palette when eating those foods.
However, we need to be careful about the application of the rainbow diet, since it is not always the case that more colorful means more nutrients.
Take pizza, for example. One study by a PhD student at Swansea University showed that we are more likely to eat more pizza if it has lots of different colored toppings.
Researchers have also suggested other ways to ensure that we are consuming a variety of nutrients. One is to pay attention to the taste of the fruit and vegetables we eat.
One study showed that bitter and strong-tasting vegetables can help reduce blood pressure and blood sugar because of the fiber and phytonutrients they provide.
The same study also showed that such vegetables are healthiest when eaten together, because they contain different antioxidants and phytochemicals that work together.
Despite these considerations, it seems that the rainbow diet, which is easy to follow, is a great way to make sure we’re getting those all-important nutrients.
Sources: (BBC)
See also: The best and worst foods for your teeth
Another consideration is the part of the vegetable that you’re eating. For instance, the nutritional benefits of cabbage as a leaf will differ from those of swede as a root.
The study was conducted over 20 years and those participants who saw the most benefits were those who had eaten flavonoid-rich foods for the duration of the study.
The younger generation is more concerned than ever with having a healthy lifestyle, and the internet is flooded with different exercise tips and diet plans. One of the stronger themes among all the noise is still the importance of a balanced diet. But how do we know that we are really eating a balanced diet and getting all the nutrients we need?
Check out this gallery to learn all about the rainbow diet.
The benefits of the rainbow diet
Is it really as healthy as they say?
LIFESTYLE Healthy eating
The younger generation is more concerned than ever with having a healthy lifestyle, and the internet is flooded with different exercise tips and diet plans. One of the stronger themes among all the noise is still the importance of a balanced diet. But how do we know that we are really eating a balanced diet and getting all the nutrients we need?
Check out this gallery to learn all about the rainbow diet.