Eat the Rainbow

Eating a rainbow at every meal means you are not only getting a heap of good-for-you nutrients and phytochemicals. All these guys work together to form the ultimate disease fighting team – or as we like to call them, your very own Phyt Club!

Purple and Blue

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanins also have antioxidant properties that protect cells from damage. Some fruit and vegetables include:

  • Beetroot
  • Red cabbage
  • Eggplant
  • Purple
  • asparagus
  • Blackberries
  • Blueberries
  • Purple grapes
  • Plums


Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy. Some fruit and vegetables include:

  • Tomato
  • Red capsicum
  • Radishes
  • Strawberries
  • Rhubarb
  • Cherries
  • Red grapes
  • Raspberries
  • Watermelon
  • Red apples

Orange and Yellow

Carotenoids are found in sweet potatoes, pumpkins and carrots. They are converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Some fruit and vegetables include:

  • Carrots
  • Rockmelon
  • Lemons
  • Sweet potato
  • Pumpkin
  • Pineapples
  • Mangoes
  • Corn
  • Oranges
  • Squash
  • Peaches
  • Nectarines
  • Apricots
  • Grapefruit


Green veggies contain a range of phytochemicals which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate. Some fruit and vegetables include:

  • Spinach
  • Asparagus
  • Avocados
  • Broccoli
  • Peas
  • Green apples
  • Green grapes
  • Limes
  • Kiwifruit
  • Green beans
  • Lettuce
  • Cabbage
  • Celery
  • Cucumber
  • Green capsicum


White fruits and vegetables contain phytochemicals known for their antiviral and antibacterial properties. They are also a good source of potassium. Some fruit and vegetables include:

  • Cauliflower
  • Brown pears
  • Mushrooms
  • White peaches
  • Garlic
  • Bananas
  • Potatoes
  • Dates
  • Onions
  • Ginger
  • Parsnips
  • Turnip

Free Downloads!

  1. Have fun teaching your kids on fresh fruits and vegetables with this Eat the Rainbow activity. Download here.
  2. Kick start your week on a healthy note planning your family’s weekly menu, without the stress of last minute cooking for hungry kids. Download your weekly meal planner here.