Eat The Rainbow is a new eating guidelines that incorporated in many country’s nutrition policy. The concept is to incorporate various type of food, that consist of different colors. This will make your plate of meal looks colorful and this is how the term “Eat The Rainbow” come from.

Fruits and vegetables are rich in vitamins, minerals, fibre and phytochemicals! Phytochemicals do have antioxidative properties and function against certain type of diseases such as cancer.

Some studies believe that if your meal contain variety colour of food meaning that you are getting enough nutrient. This is very easily incorporate in your eating habits and suitable for those busy people without calculating the nutrient you need per day.

Eat the rainbow start from take different types and colours of fruits and vegetables!


Red Color


Red colour food are rich in lycopen and lutein which able to reduce the risk of various cancers and heart disease. Examples of food, tomatoes,  tomotoes, raspberries, red peppers, watermelon, papaya.


Yellow/ Orange



Yellow colour food rich in B-carotene can increase body resistance and maintain the health of the eye. Additionally, it can maintain healthy growth and development. Such as papaya, mango, orange, carrot, capsicum, sweet potato, pumpkin.





Green colour food is the most common for example green leafy vegetables (spinach, water spinach), green capsicum, kiwi, avocado and so on. They do contain chlorophyll, lutein and zeaxanthin. Their function is help to reduce the risk of certain cancers. They will also help to improve eye health and helps wound healing and gum health


Purple/ Blue


Purple or blue colour food are well-known as rich in phytochemicals such as anthocyanins has antioxidant properties. Therefore, they can aid to reduce the risk of cancer and heart disease. Furthermore, they also good for brain, bone and support healthy aging. Examples of food such as red dragon fruit, plums, blueberries, eggplant and purple cabbage.




White colour food for instance cauliflower, cabbage, guava, banana, pear and magosteen all are rich in vitamin C, pottasium and fibre. They contain indole (phytochemicals), which can reduce the risk of certain cancers, including breast cancer. Furthermore, they also can support healthy bones, circulatory system and arterial function





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