Explore the Colourful Benefits of Healthy Diet Foods

Reviewed by: | Author: Manoja Kalakanti

Adding a thick brush of vibrant colors to your routine, a grey life is pivotal for mental health being. But why deprive your body of the rainbow effect? Your body needs a dash of hues in different shades, too. That doesn’t mean giving a fine acrylic stroke of green, blue, and yellow. Instead, it is a delicate palate of red tomatoes and apples, green leafy vegetables, a dash of orange carrots, an indigo eggplant, and two yellow bananas. Healthy diet foods comprising fresh fruits and vegetables contain all the necessary ingredients, like minerals, vitamins, and other nutrients, for a sustainable, long, and healthy life. 


Doctors always prescribe a nutritional diet, so why settle for only a dish of boring browns of charred meat, the dull pile of oily potato wafers blah, and the colorless waste of refined carbs? Switch to a refined lifestyle and say yes to a colorful palate of fresh food. 

What is Healthy Diet Food? 

Maintaining a nutritious diet is vital for overall well-being and proper nourishment. It shields the body from numerous long-term noncommunicable illnesses like heart disease, diabetes, and cancer. Embracing a diverse range of foods and minimizing intake of salt, sugars, saturated fats, and industrially produced trans-fats are critical elements of a healthy eating regimen.   The best foods for a healthy diet include fruit, vegetables, nuts, seeds, and lean protein that could support your overall health. Green leafy vegetables, legumes, seasonal fruits, and vegetables should be added to your grocery list as they are perfect ingredients for a balanced and healthy food diet. They are a powerhouse of essential nutrients your body needs to sustain a healthy, ailment-free long life. So, add a variety of colors to your meals because each hue has significance, especially for our hearts and brains.   More importantly, consuming a diverse array of colorful foods might decrease the likelihood of lacking essential nutrients. 

Significance of Colors in Healthy Food 

Colors frequently indicate valuable nutrients that assist in combatting cancer. Phytochemicals, or plant chemicals, are responsible for the vibrant pigmentation of fruits and vegetables. Even though the specific workings of these chemicals remain somewhat elusive, a balanced diet encompassing a spectrum of colorful fruits, vegetables, and legumes fosters a synergistic effect, promoting better health and reducing the risk of disease. Studies suggest that the most vibrantly colored fruits and vegetables are usually rich in vitamins, minerals, fiber, and antioxidants. 

  • Red fruits and vegetables: like tomatoes, strawberries, and red beans, are rich in vitamin C, vitamin A, potassium, and antioxidants.
  • Yellow/orange produce : such as carrots, peaches, squash, and pineapple also provide ample vitamin C, vitamin A, and potassium. They can fortify the immune system and improve vision. 
  • White fruits and vegetables: like mushrooms, bananas, and onions contribute to heart health and aid in cholesterol control.
  • Greens: signifies an abundance of heart-protective potassium and vitamin K, supporting blood clotting. Green produce also contributes to vision, bone strength, and dental health. Dark green, leafy vegetables boast the highest concentrations of antioxidants and fiber. 
  • Blue/purple fruits and vegetables: including cranberries, purple grapes, raisins, and eggplant, promote urinary tract health, and memory function, and facilitate healthy aging. 

The Do’s and Don’ts of Fruits and Vegetables 

Before adding fruits and vegetables to your daily meal regime, consider a few dos and don’ts. This will help frame a healthy food diet plan for a three-course meal.   

  • While fruits and vegetables boast health benefits, their calorie content isn’t always low. 
  • Raisins and cherries are nutritious yet calorie-dense.  
  • When it comes to starchy veggies, go easy. Else, opt for other fiber-rich veggies. 
  • Minimize boiling the vegetables to prevent nutrient loss. 
  • Avoid drowning your fruits and veggies in heavy sauces or dips.  
  • Consider lighter alternatives like sprinkling cinnamon on apple slices rather than drowning them in peanut butter.  
  • Opt for seasonal produce to enjoy a diverse range of colors throughout the year.  
  • If fresh isn’t an option, frozen fruits and veggies work well.  
  • Choose canned fruits packed in water or natural juice, not syrup. 
  • Moderation is key with dried fruits due to their higher calorie and sugar content.  
  • For those counting calories, opt for smaller fruit sizes, like bananas.  
  • For bite-sized fruits, like grapes or cherries, a serving is around 17 pieces. 

The Ideal Colorful Food Palate for Weight Loss 

Rainbow fruits and vegetables are essential healthy diet foods for lunch, breakfast, snacks, and dinner. But understanding the perfect equation of which fruit and vegetable to combine is equally vital. The following chart will serve as a perfect example to get you started:  

Four-Course Rainbow Meal 

1. Breakfast : Rainbow Vegetable Dosa  


Dosa Batter: 

  • 1 cup rice  
  • 1/2 cup urad dal (black gram)  
  • Salt to taste 
  • Water (for soaking and grinding) 

For Each Colored Dosa: 

  • Red Layer: beetroot puree 
  • Orange Layer: carrot puree 
  • Green Layer: spinach puree 

Dosa Batter: 

  • Grind the soaked rice and urad dal separately to a smooth batter using enough water. 
  • Mix the rice and urad dal batter together, add salt, and let it ferment overnight or for about 8 hours. 
  • In separate bowls, mix each portion with the grated or pureed vegetable corresponding to the color. 
  • Serve the colorful dosas hot with coconut chutney or any chutney of your choice. 

2. Lunch:  Rainbow Vegetable Biryani 


  • Basmati rice, cooked 
  • Tomatoes, chopped (red) 
  • Carrots, chopped (orange) 
  • Yellow bell pepper, sliced (yellow) 
  • Green beans, chopped (green) 
  • Blue peas (blue) 
  • Purple eggplant, diced (purple) 
  • Ginger-garlic paste 
  • Whole garam masala 
  • Turmeric powder 
  • Fresh cilantro, chopped 
  • Ghee 


  • In a large pan, heat ghee and sauté ginger-garlic paste until fragrant. 
  • Add chopped tomatoes, chopped carrots, sliced yellow bell pepper, chopped green beans, blue peas, and diced purple eggplant. 
  • Season with garam masala, turmeric powder, and salt. 
  • Mix in cooked basmati rice and stir gently. 
  • Garnish with fresh cilantro and serve the Rainbow Vegetable Biryani hot. 

3. Snacks :  Rainbow Chaat 


  • Red cherry tomatoes, diced (red) 
  • Boiled potatoes, cubed (orange) 
  • Cooked chickpeas (yellow) 
  • Chopped cucumber (green) 
  • Purple cabbage, shredded (purple) 
  • Tamarind chutney 
  • Mint chutney 
  • Chaat masala 
  • Sev  


  • In a large bowl, mix diced tomatoes, boiled potatoes, chickpeas, cucumber, blueberries, and shredded purple cabbage. 
  • Drizzle tamarind chutney and mint chutney over the mixture. 
  • Sprinkle chaat masala to taste. 
  • Garnish with sev. 
  • Serve the Rainbow Chaat in individual bowls. 

4. Dinner : Rainbow Quinoa Veggie Upma


  • 1 cup mixed color quinoa 
  • 2 cups water 
  • Salt to taste 


  • 1/2 cup each of finely chopped carrots, bell peppers (red, yellow, or green), peas, broccoli, and 1/4 cup red onion 

Spices and Seasonings: 

  • 1 tablespoon oil (olive oil or any cooking oil) 
  • 1 teaspoon mustard seeds 
  • 1 teaspoon cumin seeds 
  • 1/2 inch ginger, grated 
  • 2 green chilies, finely chopped 
  • 1/2 teaspoon turmeric powder 
  • 1/2 teaspoon red chili powder (optional) 
  • A pinch of asafetida (thing) 
  • Fresh coriander leaves for garnish 
  • Lemon Juice:1 tablespoon (optional) 


  • Rinse 1 cup mixed color quinoa under cold water. 
  • In a saucepan, combine quinoa, 2 cups water, and a pinch of salt. Bring to a boil, then simmer for 15-20 minutes until quinoa is cooked. 
  • In a pan, heat 1 tablespoon of oil. Add mustard seeds and cumin seeds; let them splutter. 
  • Add grated ginger, chopped green chilies, and a pinch of asafetida. 
  • Stir in finely chopped carrots, bell peppers, peas, broccoli, and red onion. Cook for 5-7 minutes until veggies are tender. 
  • Add 1/2 teaspoon turmeric powder and 1/2 teaspoon optional red chili powder. Mix well. 
  • Add the cooked quinoa to the pan, mixing everything together. 
  • Adjust salt and add 1 tablespoon of optional lemon juice for a citrusy flavor. 
  • Garnish with fresh coriander leaves. 
  • Serve this colorful Quinoa Veggie Stir-Fry for a nutritious and delightful meal! 

Healthy Tips for Rainbow Meals 

Achieving a daily intake of 4-1/2 cups of vibrant fruits and vegetables is the key to a nourishing plate. But potion control is equally vital so are a few other healthy diet food tips: 

  • Portion control matters  Each serving is relatively small—a 1/2 cup of chopped raw fruit or veggies counts as one serving, while leafy greens, at 1 cup chopped, constitute a serving. Additionally, 1/2 cup of dried fruit equals one serving. 
  • Think in pairs   Aim to consume two servings during the morning, two in the afternoon, and two in the evening to spread your intake throughout the day. 
  • Snack smartly  Combat hunger between meals by opting for a piece of fruit or grabbing some sliced raw vegetables for a quick and nutritious bite. 
  • Assess your shopping cart  Ensure variety by observing the colors in your cart. If you notice the dominance of one or two colors, switch out a few items to diversify the phytonutrients present.
  • Colorful dining out  Make restaurant choices that embrace colorfulness. Begin with a cup of vegetable soup, select an arugula or spinach salad with added veggies, and conclude your meal with fresh fruit for dessert along with a soothing cup of green tea. 
  • Explore local options  Visit farmers’ markets, co-ops, buying clubs, or community-supported farms for fresh produce. Engage with farmers to discover new ways to prepare fruits and vegetables that may be unfamiliar to you
  • Embrace frozen produce  While it’s optimal to consume seasonal produce, frozen fruits and vegetables are viable alternatives. They retain their nutritional value and can supplement when fresh options are limited. 

Losing Weight with Rainbow Meals – A Few Healthy Benefits 

A balanced diet and healthy food should look good but taste great. Seasonal fruits and vegetables might add different colors to your meal palate, but unless they are edible, the whole point of eating healthy is lost in your attempt to make them more palatable. The rainbow diet plan is also simple and easy to incorporate into your daily meals, offering a variety to your eyes and taste buds. The ultimate goal of a healthy diet is to add approximately 30 different colorful fruits and vegetables. You can evenly distribute the count and transform every meal into a nutritional fill.

Their main benefits are mostly related to your health. In fact, fruits and vegetables are credited for lowering diabetes and mortality risks and enhancing cognitive function. Most importantly, these healthy food choices eventually help keep your weight under check.  A few benefits of opting for rainbow meals would be:  

  • A Mixed Bag of Nutrients   Varying hues in produce signal diverse nutrients. Eating a rainbow of colors ensures a wide array of essential nutrient intake.  
  • Antioxidant Boost   Specific antioxidants in each color group combat inflammation and oxidative stress, lowering chronic disease risks, as advised by experts.  
  • Improve Gut Health   Colorful foods’ fiber fosters a healthy gut, aiding digestion and overall well-being by nurturing the microbiome in the intestines.  
  • Better Heart Health   Colorful foods contain nutrients like potassium, vitamin C, and flavonoids, aiding heart health and significantly lowering cardiovascular disease risks.  
  • Keep Calorie Count in Check   Vibrant fruits and vegetables are low in calories but high in fiber and water content, keeping you full and satisfied for hours. This will help prevent overconsumption of calories.  
  • High in Nutrients   Rainbow foods teem with nutrients, enabling good nutrition while cutting calories, ensuring a balanced diet despite reduced intake. 

The Final Takeaway 

The rainbow diet isn’t a strict, short-term plan but a concept promoting diverse, colorful plant-based foods for long-term health. While generally beneficial, caution is advised for kidney-related allergies or conditions. Another vital factor is that personal tolerance matters. So, evaluate your tolerance level for healthy diet food and mix these vibrant items for nutritious wholesome meals.


1. How do you eat healthy diet food?

A healthy diet food should provide a complete balance of all the necessary nutritional requirements. A healthy meal usually comprises: Fruits and vegetables Whole-grain foods Protein-rich items Plenty of water Limited intake of ultra-processed foods

2. How to make healthy diet food? 

A few helpful tips will guide you in preparing a healthy meal for yourself: Reduce saturated fat and sugar Base your meals on high-fiber Add starchy carbohydrates Include plenty of fresh fruits and vegetables Eat more freshwater fish

3. What foods should I eat for a healthy diet? 

Your healthy diet should include fruits, veggies, whole grains, low-fat dairy, and diverse proteins like seafood, lean meats, eggs, legumes, nuts, and seeds.

4. Are raw food diets healthy? 

The raw food diet generally poses minor health risks, but long-term adherence may lead to calorie and protein deficiencies.

5. What are the food groups for a healthy diet? 

Five food groups for a healthy diet would be: Vegetables and legumes Fruits Grains and cereals Lean meat, fish, eggs, tofu, seeds, and nuts Milk, cheese, yogurt, or alternatives

6. What foods are good for a healthy diet? 

For a healthy diet, fruits, veggies, whole grains, low-fat dairy, and diverse proteins (seafood, lean meats, eggs, legumes, soy, nuts) are ideal.

7. How to cook healthy diet food at home?

Here are a few healthy cooking tips: Opt for steaming, baking, grilling, braising, boiling, or microwaving Avoid deep frying Use non-stick cookware Preserve vegetable nutrients by microwaving or steaming instead of boiling Use liquids like stock, wine, lemon juice, fruit juice, vinegar, or water for cooking instead of relying on oil

8. How to diet when you don’t like healthy food? 

Start with baby steps like changing how food is usually cooked and gradually replacing unhealthy ingredients with healthier ones.

9. How to lose weight with a healthy diet of Indian food?

Indian cuisine offers a diverse healthy food option that supports your diet plan: Morning: Lemon, ginger, cinnamon water. Breakfast: Apple, oats smoothie with 1 tsp flax seed powder. Lunch: Brown rice khichdi, sabzi, mixed veg salad. Evening: Green tea. Dinner: Chickpea salad with 1 tsp sunflower seeds.

10. What to focus on food labels for healthy diet choices? 

Food labels can work for you if a strict diet plan is not your thing. Here are a few examples of setting food labels: Potion Control and Serving Size Measure Calorie Intake Percent Daily Value Reduce Fat Items Control Cholesterol Levels

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