EAT THE

RAINBOW
TOOLS TO HELP YOU EAT THE FULL RAINBOW

OF HEALTHY, PLANT-BASED FOODS

This information is educational material only and is not intended

to take the place of advice from your own health care provider or

physician(s) or to be a means of diagnosing or treating an illness.

Seek medical care from a qualified professional if you are having

a health condition or symptoms. The author of this material does

not accept any responsibility for your health, how you choose to

use the information contained in the material, or your medical

outcomes resulting from applying this information.

© Food & Spirit, LLC

All rights reserved. No part of this publication may be reproduced or

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EAT THE RAINBOW OF PLANT FOODS

WHY?
TO REDUCE RISK OF CHRONIC DISEASE

TO HELP WITH BETTER MOOD

TO OPTIMIZE HEALTH AND FUNCTION

WHAT?
FRUITS

HERBS AND SPICES

JUICES (100% JUICE)

LEGUMES

NUTS AND SEEDS

SALADS

SMOOTHIES

TEAS

VEGETABLES

WHOLE GRAINS

HOW?
INCLUDE IN EVERY MEAL

VARY YOUR CHOICES

AIM FOR A MINIMUM OF 5 SERVINGS DAILY

TRY A NEW FOOD EVERY WEEK

BUY COLORFUL PRODUCE AT THE MARKET

WHERE?
HAVE FROZEN AND FRESH FOODS AT HOME

ASK FOR SUBSTITUTIONS WHEN EATING OUT

BRING WHOLESOME SNACKS WITH YOU WHEN TRAVELING

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Name:

AIM FOR 7 COLORS EVERY DAY OF THE WEEK AND GET TO THE RAINBOW!

RED ORANGE YELLOW GREEN PURPLE BROWN WHITE

You can use this weekly tracker in at least two ways:

Put an X in the circle when you have had one serving of the food.

If you want to eat multiple servings of a color, put the total number of

foods eaten in the circle.

Specifics on how and what to count as your servings:

All plant-based foods count. This category includes beverages (herbal

(mustard, soy sauce, vinegar, hot sauce), fruits, herbs and spices, legumes,

vegetables, nuts and nut butters, seeds and seed butters, and whole

grains. Frozen, fresh, and canned varieties are all options, with an

emphasis on fresh when available.

The color of a food corresponds to its inner and outer color. Some
foods will have multiple colors, such as the red skin and white flesh of an

apple.  So, for an apple, you will count both the red skin and the white

inner flesh on the Tracker.  If you have a cucumber slice, it will simply count

as green since both the skin and the flesh are green, as would an apricot

as both the skin and the flesh are orange. 

Quality matters. The goal of this tracker is to emphasize the quality of

plate of food and observe the colors rather than analyzing the quantity.

Get variety. Remember that many grains and legumes come in a variety
of colors such as black or brown rice, green or red lentils, and red, black,

or white beans.

Copyright Food & Spirit, LLC

Name:

AIM FOR 7 COLORS EVERY DAY OF THE WEEK AND GET TO THE RAINBOW!

RED ORANGE YELLOW GREEN PURPLE BROWN WHITE

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Copyright Food & Spirit, LLC

PURPLE BROWN
RED ORANGE YELLOW GREEN WHITE
BLACK TAN
Adzuki beans Apricots Apples  Artichokes Acai berries Almonds Apples

Apples Cantaloupe Asian pears Arugula Aronia berries Barley Applesauce

Beets Carrots Bananas Asparagus Asparagus* Brazil nuts Cauliflower

Blood oranges Kumquat Chamomile tea Avocado Beans* Brown lentils Coconut

Cherries Mandarins Chickpeas Bamboo shoots Black beans Brown rice Coconut water

Cranberries Mangoes Corn (hominy, Beet greens Black lentils Buckwheat Daikon radish

Currants Nectarines kernels, on cob, Bell peppers Black pepper Cacao nibs Garlic

Goji berries Orange bell popcorn) Bok choy Black quinoa Cacao powder Hearts of palm

Guava peppers Endive Broccoflower Black rice Carob Horseradish

Kidney beans Orange lentils Ginger root Broccoli Black tea Cashews Jicama

Lingonberries Oranges Ginger spice Brussels sprouts Blackberries Chai tea Kohlrabi

Peppers Papaya Ginger tea Celery Blueberries Cocoa powder Mushrooms

Pink grapefruit Passionfruit Golden beets Chard Boysenberries Coffee Parsnips

Pomegranate Peaches Golden flaxseed Cilantro Cabbage* Dates Pear (flesh)

Radicchio Persimmons Golden raisins Collards Carrots* Flaxseeds Pumpkin seeds

Radishes Pumpkin Lemons Cucumbers Cauliflower* Hemp seeds (outer)

Raspberries Sweet potato Millet Fennel bulbs Eggplant Millet Rutabaga

Red beans Tangerines Mustard (Dijon, Green apples Figs Mushroom teas Sauerkraut

Red cabbage Turmeric root spice, yellow) Green beans Grapes* Mushrooms Sesame seeds

Red carrots Turmeric spice Pineapples Green cabbage Huckleberries Nuts Shallots

Red chard Yams Plantains Green grapes Kale* Nut butters Tofu

Red grapes Quinoa Green lentils Marionberries Oats Turnips

Red lentils Squash Green olives Olives Peanuts White potatoes

Red onions Starfruit Green onions Onions* Pecans White carrots

Red pears Yellow bell Green pears Oolong tea Pili nuts White onions

Red plums peppers Green peas Peppers Pumpkin seeds White pepper

Red potatoes Yellow carrots Green tea Plums Quinoa White rice

Red quinoa Yellow cauliflower Herbs Potatoes* Rye White tea

Rhubarb Yellow lentils Kale Prunes Seed butters

Rooibos tea Yellow onions Kiwis Raisins Seeds

Strawberries Yukon potatoes Leeks Rice* Sesame seeds

Tomato Lettuces Sweet potato* Soy sauce

Tomato paste Limes Spelt

Tomato sauce Mung beans Sunflower seeds

Watermelon Mustard greens *Purple variety Tamari sauce

Okra Taro root

Olives Teff

Parsley Tempeh

Peppers Triticale

Pickles Walnuts

Snow peas Wheat

Soybeans

Spinach

Sprouts

Thyme

Turnip greens

Watercress

Zucchini

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