EAT THE RAINBOW How Colorful Foods and Cutting Processed Junk Can Boost Your Health By Beth Sims, Manager, Health and Wellness, Pinnacle Claims Management, Inc.
If you’ve ever been told to eat your vegetables, you probably rolled your eyes and then maybe you reached for the chips. But as it turns out, mom (and your doctor) was onto something. Eating a wide variety of colorful fruits and vegetables isn’t just a health fad, it’s one of the simplest, most effective ways to fuel your body, fight disease and feel better every day. And no, eating the rainbow doesn’t mean polishing off a bag of colorful candy. We’re talking about real, natural, straight-from-the-earth foods that come in nature’s brightest colors. Behind the Scenes Each color in fruits and vegetables comes from natural plant compounds called phytonutrients—nature’s built- in health boosters. Here’s what the colors on your plate are doing for you behind the scenes: • Red (Tomatoes, Strawberries, Red Peppers) : Packed with lycopene and antioxidants to support your heart and protect against inflammation. • Orange/Yellow (Carrots, Sweet Potatoes, Oranges) : Full of beta-carotene and vitamin C to boost your immune system and help you see in the dark (not superhero vision, but close). • Green (Spinach, Broccoli, Avocados) : Loaded with fiber, folate and iron; great for supporting brain function, aiding digestion, boosting energy levels and promoting heart health. • Blue/Purple (Blueberries, Eggplant, Purple Cabbage) : Rich in anthocyanins that help sharpen your memory and fight inflammation. • White/Brown (Garlic, Cauliflower, Mushrooms) : These immunity-boosting vegetables can help lower cholesterol and support overall health. And while they may not be as colorful, white veggies quietly deliver big benefits, proving you don’t have to be flashy to make a powerful impact. Bottom line? The more colors you eat, the more nutrients you’re giving your body to fight disease, build strength and boost energy. The Processed Food Trap (A Love Story with a Bad Ending) We all love a treat now and then with processed foods—chips, cookies, fast food and frozen dinners. They’re convenient, tasty and mostly inexpensive. But while your taste buds may love them, they’re not doing your heart, liver or waistline any favors. Most processed foods are full of:
• Added sugars that spike your blood sugar (and then make you crash) • Unhealthy fats that clog your arteries • Excess sodium that leaves you feeling bloated and thirsty • Artificial ingredients that your body doesn’t recognize and frankly, doesn’t want Over time, a steady diet of processed foods can increase your risk of chronic diseases like heart disease, diabetes and obesity. They might fill you up, but they leave your body running on empty. Easy Ways to Add More Color and Cut the Junk • Half Your Plate Rule : Make half your plate fruits and veggies at every meal. • Snack Smart : Swap out processed snacks for fresh fruits, veggies with hummus or a handful of nuts. Your heart and your bathroom scale will thank you. • Cook Simple Meals at Home : You don’t need to be a chef; just cook with whole ingredients whenever possible. • Read the Labels : If you can’t pronounce it or don’t know what it is, you probably shouldn’t be eating it. • Start Small : You don’t have to go from fast food fan to farmer’s market regular overnight. Start by adding one extra veggie or fruit a day. Think of your health like a long-term relationship. If you want it to last, you’ve got to put in the effort, and that means choosing real food over fake fixes. Eating the rainbow brings vibrant health benefits, and saying goodbye (or at least “see you less often”) to processed foods helps your body thrive.
12 Western Grower & Shipper | www.wga.com September | October 2025
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