Eat a Rainbow
According to study, only 1 out of 10 adults get their vegetable and fruit recommendation? That’s why this is one of my favourite challenges because it encourages everyone to get the recommended 5 servings of vegetables and fruits in a fun and motivating way. The more colours we eat, the more variety we’ll be getting of the phytonutrients. Phytonutrients have anti-oxidant and anti-inflammatory properties that can help support a healthy human body.
Here are some practical tips to help increase your vegetable and fruit intake:
Join my 7-day eat a rainbow challenge for accountability and to stay motivated.
Print out the chart and put it in your kitchen and tick off all the colours you have consumed in one day.
Create friction by getting rid of the unhealthy snacks and stock up on fruits, vegetables and nuts for snacks.
Have a green smoothie in the morning so you get to tick off as many colours even before you start your day. I typically use 1 green vegetable (spinach, kale or chard) then add 2 fruits. Any fruits in season would be the best choice. Then add some nuts like almonds, cashew or seeds like chia and flaxseed.
Leave colourful and inviting fruits in your kitchen counter top or on your desk if working so you can easily grab one if craving hits.
For dinner, roast a tray of colourful vegetables and drizzle with olive oil with your protein (meat, fish, chicken or tofu) for that meal.
Lastly, involve the people around you - family, friends and colleagues because besides being motivated, it’s a “healthy” competition as well.
Are you ready to do a 7-day Eat a Rainbow Challenge?