The Food Rainbow: Packing a Colorful (and Healthy!) Plate

Scroll through social media, and the most eye-catching dishes often have one thing in common – color. A pop of red from ripe tomatoes, deep purple berries, crisp green herbs, or bright orange squash is attention-grabbing.

Visually, color signals freshness, texture, and appeal. But beyond aesthetics, those vibrant hues reflect a nutritional backstory: variety in color equals variety in health-promoting compounds. Each pigment corresponds to a unique profile of phytochemicals with distinct protective effects on the body.

When dietary advice recommends eating a variety of colors, it refers to the edible spectrum of bioactive benefits, not just aesthetically pleasing plates.

The Chemistry

The colors in fruits and vegetables are more than just visual appeal – they’re evidence of naturally occurring phytochemicals (plant-derived compounds) that interact with our cells in ways that support our health. These include carotenoids, flavonoids, and phenolic acids that help reduce the risk of chronic diseases like cancer, cardiovascular disease, diabetes, and neurodegenerative disorders.^1-2

Carotenoids give yellow, orange, and red vegetables their hue and include beta-carotene (precursor to vitamin A), lycopene (a red pigment with antioxidant properties), lutein (a yellow pigment concentrated in the retina that protects eye health), and zeaxanthin (a carotenoid similar to lutein). These compounds are known to scavenge reactive oxygen species (ROS) – unstable molecules that can damage DNA, proteins, and cell membranes, and are linked to aging and chronic disease.²

Phenolic acids are also potent antioxidants and are found across the plant kingdom. Beige-colored foods like potatoes can be rich sources of phenolic compounds, many of which are activated or enhanced during food preparation (e.g., cooking or fermenting).²

Flavonoids, a subset of phenolic compounds, are linked to a wide range of health benefits, including improved vascular function and reduced inflammation. They include quercetin (a common antioxidant), catechins (antioxidant compounds found in tea and certain fruits), and anthocyanidins (the pigments responsible for the red, blue, and purple colors, which also have antioxidant effects).²

These plant compounds don’t just work in isolation. The synergistic effect of consuming a variety of colors provides greater benefits than isolated supplements – a strong argument in favor of dietary diversity.

The Food

Phytochemicals are found in varying concentrations in different plants, and each plant family has its own spectrum of bioactive compounds. Among fruits, wild blueberries, blackberries, and pomegranates top the list for total phenolic content. Among vegetables, spinach, red peppers, broccoli, and beets are particularly rich in these health-boosting components.

Color isn’t the only indicator of health-promoting compounds, but it’s a good place to start. A red strawberry doesn’t have the same composition as a red tomato, but both contain unique profiles of beneficial compounds. For instance:

• Orange and yellow foods (carrots, sweet potatoes, mangoes) are rich in beta-carotene.
• Dark leafy greens (spinach, kale) offer lutein and zeaxanthin.
• Red and pink foods (tomatoes, watermelon) provide lycopene.
• Purple and blue foods (blueberries, eggplant) are high in anthocyanins.
• White and beige foods (garlic, onions, potatoes) may contain beneficial sulfur compounds and phenolic acids.

For people with time constraints or sensory barriers to whole vegetables, juices, powders, and blended drinks can still offer measurable benefits. Clinical studies show that tomato, carrot, and spinach juice, as well as their powdered counterparts, may help reduce DNA strand breaks and oxidative damage in blood cells.³

The Bariatric Post-Op Plate

Nutritional deficiencies are common after bariatric surgery due to reduced food intake and changes in digestion and absorption. These gaps can lead to fatigue, poor healing, and long-term health risks if not carefully managed.

Color can be a surprisingly practical guide to better eating habits, and can be actionable through simple tracking. One way is to check off daily intake of different color categories (e.g., red, orange, green, purple, white) rather than counting calories. This helps promote variety without restriction.

Reframing how we measure food intake can be associated with better adherence and reduced disordered eating behaviors. A visual-based method of eating could help shift the focus from what not to eat to what to include – it’s a small but impactful psychological difference that supports more sustainable choices.

Here are a few easy ways to get more color into your day:

• Red: Roasted red pepper hummus with whole grain crackers
• Orange: Carrot sticks with tahini dip
• Yellow: Mango slices or golden beet salad
• Green: Sautéed kale with garlic and lemon
• Blue/Purple: Frozen blueberries in yogurt or oatmeal
• White: Roasted cauliflower with turmeric and black pepper

Incorporating herbs, spices, and diverse cooking methods like roasting, blending, or sautéing increases not only flavor but also the likelihood of consistent consumption. You can also create more variety by shaking up the form of your food. Blended vegetable soups, fruit smoothies, herbal teas, infused waters, and powdered produce can replace whole food intake and supplement meal planning. These “non-traditional” formats are particularly helpful for those with limited time or access to fresh produce.

Where we eat matters, too. Studies show that individuals who eat home-cooked meals more than five times a week consume significantly more fruits and vegetables compared to those who eat home-prepared meals fewer than three times a week.3

Filling your plate with a colorful variety of produce, whether at home or on the go, can help meet vitamin and mineral needs naturally. But even with the best intentions, it can be hard to meet all your nutritional needs through food alone after surgery. Staying in regular contact with your bariatric care team at Advanced Bariatric and Surgical Specialists ensures you’re monitoring for deficiencies, adjusting supplements as needed, and getting support for any challenges that arise along the way.

References

1. Minich D. M. (2019). A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”. Journal of nutrition and metabolism, 2019, 2125070. https://doi.org/10.1155/2019/2125070.
2. Liu R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in nutrition (Bethesda, Md.), 4(3), 384S–92S. https://doi.org/10.3945/an.112.003517.
3. Minich D. M. (2019). A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow”. Journal of nutrition and metabolism, 2019, 2125070. https://doi.org/10.1155/2019/2125070.