A Rainbow of Foods – Nutrition and Your Health

“Eating a rainbow of colorful foods gives you a palette of nutrients that enhance your health and well-being”, so says Marta Sovyanhadi, Dr. P.H., R.D.  Recognizing we needed to eat more of a variety of foods with nutritional benefits, a team at RMHP committed to having colorful foods at each meal. See how a rainbow diet can impact your nutrition and your health.


Here’s our experience:


Orange juice – an easy addition to breakfast when you consider it’s been the standard drink of champions for decades.  Yet, we wanted to also increase our fiber so now orange slices accompany our plate of scrambled eggs. (Scrambled eggs can include many colors too!)


Carrots have the highest amount of beta-carotene (remember CAROTene) in the list of vegetables most commonly consumed by Americans.


Beta-carotene fights against free radicals that contribute to diseases like cancer, macular degeneration and heart disease.  We added carrots in juice form to our morning smoothies, which increases its sweetness.  We also cook them in various soups.



We all agreed red peppers are now a staple of our daily diet.  Among team members, peppers show up in nearly everything: eggs, burritos, salads.  We also just cut them in strips and eat them as crunchy snacks.


Green or bell peppers are actually unripened peppers.  As they mature on the vine, they become sweeter and their colors change from green to red to orange to yellow.


Peppers are a great source of Vitamin C and contain two or three times as much Vitamin C as citrus fruit by weight.



Green may be the new neutral color in fashion and home design but it is now our new favorite color in food.   Fresh avocados are creamy and rich.  One of our team members eats them for breakfast along with grapefruit slices and a light, drizzle of tangy dressing – a bit of a stretch for the rest of us.


The deeper and richer the green, the more phytochemicals it has and usually the more fiber, vitamins and minerals as well – which are all key to good nutrition and health.


Phytochemicals have protective or disease fighting properties.  Ann G.l Kulze, MD refers to  kale, broccoli, brussel sprouts, collards, leaks, dark leafy green and asparagus as the green superstars in her book “Eat Right for Life.”.



Purple was not a color we easily gravitated towards.  Now we know the brain power of purple vegetables such as cabbage.


Cabbage has lots of fiber, no saturated fat or cholesterol and is filled with B, C and K vitamins.


Avoid cabbage with thin leaves and eat them within seven days of refrigeration to obtain all the benefits – like most food.


The RMHP Team is convinced – Eating a “rainbow of foods” can positively impact your nutrition and your health.

2 Responses to A Rainbow of Foods – Nutrition and Your Health

  1. LOVE this blog! Thank you. I had the honor of attending a Welcoa Summit where Dr. Ann Kulze was a guest speaker. She is fabulous. I plan to print this and share it with all my crossfit classes!

  2. That’s awesome, Stephanie! Let us know if your Crossfit classes have any requests for blog posts, too. We’ll do our best!

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