The Rainbow Diet and other simple diet suggestions

Eat colors of the rainbow daily. Colors found in foods help reduce inflammation and facilitate tissue repair.

7 colors are seen in Rainbows: Red, Orange, Yellow, Green, Blue, Indigo, Violet. 

Some people use ROY G BIV to help remember these colors. 

Choosing colors can be an easy way to make healthy food decisions. 

(Please note, that artificial colors do NOT count such as FD&C colors or processed foods with added natural colors.)


  • Red: tomato, raspberry, strawberry, red pepper, radish, beets
  • Orange: sweet potato, orange, mango
  • Yellow: yellow pepper, banana
  • Green: leafy green lettuce, broccoli, spinach, astragalus, been greens
  • Blue: purple potatoes, blue berry

Can you think of more colorful foods to choose?

Other healthy food suggestions.

  • IF eating grains, choose whole, non gluten grains such as brown rice, teff, amaranth, quinoa
  • Avoid “white” foods such as white rice, white bread
  • Avoid fast food
  • Avoid simple sugars such as cookies, cake, chips, etc.
  • Fats:
    • Choose organic sources of nut and seed oils (cold, expeller pressed, unrefined oils: canola, flax, olive, sunflower, or sesame) packaged in dark glass bottles.
    • Seed/Butters: Raw or home roasted sesame, pumpkin, almonds, cashews, pecans, walnuts, squash
    • Fish from low mercury sources. See
    • Avoid products whose ingredients list partially hydrogenated oils


Food News: An Eater’s Manual by Michael Pollen is an easy-to-read guide providing simple suggestions for choosing healthy food and staying away from junk food.