How to Eat a Rainbox

Do you tend to eat the same foods week after week? If so, believe me--I get it! With all the decisions we have to make every day, it is easy to go full-on auto-pilot mode in the grocery store. 

But, consuming a diversity of foods maximizes our vitality. Choosing foods in a variety of rainbow colors makes it easier.

Eating more plants is one of the simplest ways to support your overall health. Fruits, vegetables, nuts, seeds, legumes, and whole grains are packed with essential nutrients that nourish the body and help prevent disease. But what makes plants so powerful? Let’s break it down:

Fiber

Fiber is a type of carbohydrate that our bodies can’t digest, but it plays a crucial role in gut health. It promotes regular digestion, helps lower cholesterol, and supports stable blood sugar levels. A fiber-rich diet is linked to a reduced risk of heart disease, diabetes, and obesity.

Antioxidants & Oxidative Stress

Antioxidants are compounds that protect our cells from damage caused by oxidative stress. Oxidative stress occurs when harmful molecules called free radicals accumulate in the body, leading to inflammation and chronic disease. By neutralizing free radicals, antioxidants—found in colorful fruits and vegetables—help slow aging and reduce the risk of illnesses like cancer and heart disease.

Phytonutrients & Phytochemicals

Phytonutrients (also called phytochemicals) are natural compounds found in plants that support health. These include flavonoids, carotenoids, and polyphenols, which have been shown to enhance immune function, reduce inflammation, and protect against chronic disease.

Anti-Microbial & Anti-Inflammatory Benefits

Many plant compounds have anti-microbial properties, meaning they can help fight harmful bacteria, viruses, and fungi. Additionally, plants contain anti-inflammatory compounds that help reduce chronic inflammation—a key factor in conditions like arthritis, heart disease, and autoimmune disorders.

Spices: Small but Mighty Nutritional Powerhouses

Spices derived from plants, such as turmeric, ginger, cinnamon, and garlic, offer similar health benefits. Many contain powerful antioxidants and anti-inflammatory properties that support digestion, boost immunity, and protect against disease. For example, curcumin in turmeric is known for its potent anti-inflammatory effects, while garlic has natural anti-microbial properties that can help fight infections. Adding a variety of spices to your meals not only enhances flavor but also provides an extra nutritional boost.

Eat the Rainbow

Eating a variety of plant-based foods is key to getting a wide range of nutrients. Each plant color contains a unique combination of vitamins, minerals, and phytonutrients that support different aspects of health. 

Experts recommend consuming at least 30 different plant foods per week, including fruits, vegetables, nuts, seeds, legumes, herbs, spices and whole grains. This is easier than you might think! 

A breakfast of rolled oats with chia seeds, flax seeds, cinnamon, pecans, coconut and berries adds up to seven types of plants in a bowl. 

Serve my version of Gobi Matar for dinner to add 13 more plants: cauliflower, onions, garlic, ginger, tomatoes, peas, beans, lemon juice, cumin, turmeric, garam masala, coriander and asafoetida (aka hing). My Gobi Matar also includes cinnamon (which I am not counting since we had cinnamon for breakfast) and garam masala (which is a mixture of several spices).

So, that’s a grand total of 20 plants in one day—not bad!

This diversity promotes a healthy gut microbiome, strengthens the immune system, and enhances overall well-being. By incorporating more plant-based foods into your diet—including a colorful variety and healing spices—you’re fueling your body with nature’s best medicine. 

Start small—add an extra serving of vegetables to your meals, sprinkle microgreens on your entree or swap processed snacks for unsalted nuts and fresh fruit. Step up by experimenting with plant-based combinations such as Buddha bowls before graduating to complex flavors of spice-laden dishes like gobi mater. 

Try eating 30 plants a week and leave me a comment letting me know how you feel!