It is well known that eating a lot of fruit and vegetables, as well as herbs and spices, are beneficial to our health and may even reduce the risk of some chronic diseases. How often do we hear “eat your five-a-day”?
As a Nutrition and Lifestyle Coach (NLC) our recommendation would be, to ‘Eat a Rainbow’ every day or aim towards as much variety of colour, as possible, within your week. This involves eating, fruit, vegetables, nuts, seeds and legumes (as part of your combined diet). By simply including this variety of colour into your diet you will be naturally, and significantly, increasing the number of phytonutrients absorbed by your body; significantly increasing the amount of minerals, vitamins, fibre, fats and proteins (therefore covering all the macronutrients as well) you consume.
This tweak to your food intake, may support your overall health in many ways, such as: increase energy levels, improve mood, support sleep and support management of stress and much more! Did you know, stress causes your body to produce free radicals, and phytonutrients are an ideal tool to help your body mop up/pick up these excess stress markers.
The “Rainbow” we work with, as an NLC, has been produced by the Institute of Functional Medicine. It has been broken down into 6 colours: red, orange, yellow, green, white/tan, and blue/purple. As a rough guide, it is recommended to eating two portions (at 50g each) from each colour, ideally each day. However, there are variants within this to reach optimum quantity (which I explain when working with my clients).
Therefore, as an NLC we would recommend approximately 12 portions a day, with 7-10 being vegetables and fruit (2 of the latter). However, when working with my clients I would always be realistic and work with each individual where they are at when I first meet them. For example, if a client is consistently able to eat 5 portions on a regular basis, initially let’s aim to increase this to 7 portions for 4 days a week. Equally, if the client is currently eating 1 portion of vegetable a day, with their evening meal – then let’s work on increasing this to 2 or 3 OR perhaps adding an additional portion to lunch or breakfast. Any targets that are planned, are always planned in consultation with the client, according to their current circumstance and personal lifestyle; each target is realistic and attainable.
‘Eating a Rainbow’ may sound daunting and perhaps unrealistic, however 50g really isn’t that much. Five cherry tomatoes are over 50g, approximately ¼ of a pepper is 50g, an inch of cucumber is over 50g, and there you have 3 portions of 3 different colours. Perhaps you could add some blueberries and a handful of seeds to your breakfast porridge? How about 1 medium tangerine and some nuts as part of an afternoon snack. Now you have had 7 portions, one from each of the colour options……..over half way to ‘Eating a Rainbow’!
Go on try working towards ‘Eating a Rainbow’ a day, it really might help keep the Doctor away!
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Invest this time in yourself, you are absolutely worth it! Xx
Until next time, I hop, you have a safe and peaceful Christmas and a happy and health New Year!
Leigh xx
