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How to Eat a Rainbow
Beginner’s Guide

Eat a Rainbow programs make it easy to combine five colors of fruit and vegetables for complete vegetable nutrition, everyday. Link

“…heart disease and stroke are eminently preventable….”

World Health Organization, Media centre. WHO publishes definitive atlas on global heart disease and stroke epidemic. Geneva: WHO; 2004.

As the next generation moves forward, these programs will lead the way to a lifestyle without the crippling burden of dietary related disease, including CVD and stroke, the number one killers worldwide.

Here’s our how-to beginners guide. Just follow the links and you’ll be on your way.

It doesn’t have to be complicated

The American Dietetic Association’s “Eat Right with Color” shows how simple it is to start. Link

Selecting fruits and vegetables

Here are two terrific lists: “Eat More Color by the American Heart Association and Australia’s “How Many Colours Can You Eat Today?” Link #1, Link #2

Note to reader: Vegetables and fruit that are white- green (anthoxanthin-chlorophyll) are usually classified as green, but can be included in recipes as white, providing both color groups at the same time.

These include celery, Chinese cabbage, bok choy, pear and zucchini. When onion is shown in the green category it means green onions or scallions. They also do double duty as green and white.


There are hundreds of Eat a Rainbow recipes if you know where to look, Try this Link

Our personal favorite recipes are the ones for each color found on the Eat A Rainbow Resources site, in our opinion the best resource guide out there for children, teachers or parents. Link

Good luck and stay healthy!