Eat a Rainbow

“Let your food be your medicine and your medicine your food” – Hippocrates

My daughter is a fussy eater; well I would like to say she is kind of selective in what she wants to eat. For days together she can survive on a diet of white coloured foods. So her diet usually contains of white rice, white ghee, paneer, milk and cheese. I have to really coax her to eat her greens, reds, yellows and oranges and violet coloured foods. Sometimes, I offer her different colours in the form of salad and fruit. Having said that I don’t mean that white coloured foods are less important, but they go hand in hand with the other colours.

Colour of the food can work wonders to the diet you serve to your family. Each colour depicts a nutrient found in the vegetables and fruit and helps fight various diseases. Thus the famous expression goes “Eat a Rainbow (VIBGYOR)” to get enough nutrients.


White foods contain the pigment anthoxanthins and are rich in potassium, allicin and selenium. Thus they help in blood circulation, enhance immune system and act as antibiotics.

Orange and Yellow contain pigment carotenoids and are rich in vitamin C, potassium, lycopene, beta carotene and carbohydrates. They protect the digestive membranes and in turn strengthen the immune system. Also prevent birth defects and reduce heart disease risks.

Red foods have the pigment lycopene and are rich in flavonoids and carotenoids. They help in blood circulation, and in turn prevent heart diseases. These also prevent cancer especially prostate cancer. Red foods and colour are known to stimulate the appetite.

Green foods contain pigment chlorophyll and are rich in fiber, vitamin C, antioxidants and folate. These form the main food in pregnancy due to high content of folic acid. Also, these help in reducing the risk of cancer and lower blood sugar levels.

Blue and Purple foods have pigment anthocyanins and are rich in vitamin C, resveratrol, and flavonoids. They help in allergies, eye problems and possess natural antibacterial properties.

Various examples of foods are:

White: Bananas, Cauliflower, Potatoes, Onions, Mushrooms, Ginger, Garlic, Rice

Orange and Yellow: Pumpkin, Lemons, Carrots, Mangoes, Oranges, Pears, Peaches, Papayas, Sweet corn

Red:Strawberries, Tomatoes, Red Apples, Watermelon, Cranberries, Beetroot, Red Grapes

Green: Spinach, Zucchini, Cucumbers, Cabbage, Beans, Kiwi, Peas, Broccoli, Lettuce, Green Apples, Green Grapes

Blue and Purple: Blueberries, Eggplant (brinjal), Plums, Purple Grapes, Raisins, Figs

Thus it is must to Eat a Rainbow. And as for me, my daughter has started reciting, “eat your greens, reds, yellows and blues also, it will make you strong”. I cross my fingers and hope she starts eating soon 🙂

Don’t forget to watch the Rainbow Song:


Source: botanical-online

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Shubhra Rastogi Written by:

Well, about me I can say that I am a certified dentist, healthcare analyst, medical writer and above all a mother of a 6-year-old. Most of my day to day activities revolve around her and she is my inspiration to start this blog. As a mother, I experimented with a lot of new things for my little one in a quest to find the best for her. I just want to share my experiences of being a happy and content mum.


  1. Sujata......
    October 2, 2015

    Very good is this blog of Ur’s on ” Eat A Rainbow “. I think its not just good for the young children but is of utmost importance for people of all ages.

    • Shubhra Rastogi
      October 2, 2015

      Thanks a lot!! Actually all of us can follow this and become as colourful as a rainbow:-)

  2. Ram Kumar Singh
    October 2, 2015

    I m very happy after read this blog.It is very helpful & fruitful to everyone.

    • Shubhra Rastogi
      October 8, 2015

      Thanks a lot!!

  3. Usha malik
    October 7, 2015

    Very useful and informative blog. So important to ensure we plan our meals to eat the rainbow !

    • Shubhra Rastogi
      October 8, 2015

      Yes indeed it is important to eat a rainbow and not only for our children but for us as well!!

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