Somewhere Over The Rainbow

Somewhere Over The Rainbow

This blog post is a continuation of The Busy Mom’s Guide to Eating Well.

Step 5: Vary the colors of your vegetables and fruits every day; the different colors offer varied nutrients that are essential to our health


Do you eat the same thing day after day? We are creatures of habit and we know what we like. But to really get all the nutrients we need for good health and vitality, we need to vary the foods we eat, and especially vary the fruits and vegetables we eat. One of the best ways to make sure we are getting a wide range of nutrients, including the super-antioxidants called bioflavonoids, is to eat a whole host of colorful fruits and veggies.

My family has a chart that hangs on our refrigerator; it is a check list for all the colors we eat in a day. To check off a particular color, we must have eaten a wholefood, like fruits, vegetables, legumes, nuts and seeds. Artificial colors don’t count! Juice does not count; the plant-source fiber is too important. Here’s a sample of what hangs on our fridge. How many colorful foods can you count … and eat in a day?



Apples, Applesauce, Beets, Cranberries, Beans (adzuki, kidney), Grapes, Pomegranate, Raspberries, Cherries, Red Peppers, Strawberries, Red Onions, Plums, Radishes, Tomato, Watermelon, Goji Berries


Nectarines, Pumpkin, Squash (acorn, butternut),Tumeric Root, Papaya, Oranges, Carrots, Cantaloupe, Orange Bell Pepper, Apricot, Yams, Sweet Potatoes.


Mangos, Apples, Yellow Bell Peppers, Corn-on-the-cob, Lemon, Summer Squash, Succotash, Pineapple, Pears, Bananas, Ginger Root


Broccoli, Green Peas, Brussels Sprouts, Cabbage, Cucumbers, Kale, Swiss chard, Collards, Lettuce, Olives, Spinach, Limes, Green Beans, Edamame, Bean Sprouts, Avocado, Zucchini, Pears, Celery, Asparagus, Apples, Snow Peas, Bok Choy, Artichoke, Arugula, Okra


Bell Peppers, Blueberries, Blackberries, Figs, Kale, Prunes, Raisins, Grapes, Plums, Olives, Carrots, Cabbage, Boysenberries, Eggplant, Potatoes


Chickpeas, Lentils, Cauliflower, Coconut, Garlic, Garlic, Almonds, Cashews, Walnuts, Peanuts, Mushrooms, Onions, Shallots, Sesame Seeds, Sunflower Seeds, Flax Seeds.

Try to eat one, or better yet TWO, from each category every day!  Whenever possible choose the highest quality (organic) foods your budget allows … I promise it is an investment in your future self.  And feel your health flourish.

Somewhere over the rainbow

Red, Green, Yellow, and Blue

Dreams of good health

Really do come true!

photo-for-bio-page-cropped-270pxThe Mommy Tune-up is a blog solely devoted to the busy mom’s pursuit of sanity and good health!

Author Bio

Avatar photo

Dr. Jenn Krebs Rapkin, ND

Dr. Jenn Krebs Rapkin is a naturopathic physician and a mom.  The author of two blogs, she writes about the challenges and benefits of living a healthy and mindful life.  Dr. Rapkin finds insight and humor in the daily experiment we call life, especially in the busy mom’s pursuit of sanity and good health.  If she’s not writing, teaching, or seeing patients, she is feeling equally overwhelmed and overjoyed as the mom of two young children.

Leave a reply