Planning Your Garden: Eat the Rainbow
Think about the rainbow as you’re planting your vegetable garden. A rainbow of foods creates a palette of nutrients, each with a different bundle of potential benefits for a healthful eating plan,” says registered dietitian, Karen Ansel.
What colors do you want on your plate and in your salads? Consider your color options as you plan your spring and summer garden.
Green: apricots, arugula, asparagus, avocado, bell peppers, broccoli, Brussels sprouts, cabbage, celery, chard, cucumbers, grapes, green beans, kale, kiwifruit, lettuce, okra, scallions, snap peas, snow peas, spinach, zucchini
Red: beets, bell peppers, endive, pomegranate, radicchio, radishes, red leaf lettuce, strawberries, tomatoes
Yellow/orange: yellow beets, bell peppers, cantaloupe, carrots, corn, mango, orange, papaya, peach, pumpkin, butternut squash, yellow squash, sweet potato
Blue/purple: blackberries, blueberries, burgundy bush beans, purple cabbage, purple carrots, eggplant, grapes, kohlrabi, plums
White/brown: cauliflower, figs, jicama, leeks, onions, parsnips, potato, white carrots
You may not be able to plant a mango or grow some of these fruits and vegetables in your region, but look for colorful fruits and vegetables you’re not growing at farmers’ markets, CSA boxes and when you grocery shop.
Read more about phytonutrients and how to “eat the rainbow,” from the Harvard Health Blog.
