Eat The Rainbow


A well balanced diet and exercise are the keys to being healthy and physically fit.  I always try to include a lean protein, healthy fats, carbohydrates and lots of fruits and veggies in each of my meals if possible.  If I eat to many carbs. in one meal such as a big pasta dinner I eliminate the carbs in the next.

It’s easy to fit in some extra protein and nutrients to a basic meal. Toss your tomatoes with hemp seeds or sprinkle some on avocado toast, add chia seeds to your yogurt to give it a little crunch or throw some pumpkin seeds in your salad.

Healthy fats are important in giving your cells structure, are a major fuel source for your body and help provide the main way you store energy.  You need fat to help you absorb certain nutrients, such as fat-soluble vitamins (vitamins A, D, E and K) and antioxidants.  Omega-3 fats, a type of unsaturated fat, are important for optimum nerve, brain and heart function.  Some examples of healthy fats are nuts, avocados, olives, olive oil, coconut.

Some lean proteins include eggs, beans, lean meats like chicken breast, top round beef and turkey, fish such salmon which contain Omega-3 and cod.

Fruits and veggies have endless benefits. I always include a variety of different colorful veggies in my meals.  The different colors of the rainbow contain different nutrients and health benefits.

Red fruits and vegetables like tomatoes and beets contain a natural plant pigment called lycopene.  Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.

Purple / Blue fruits and veggies contain the plant pigment anthocyanin which has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

Orange / Yellow fruits and veggies contain carotenoids. One type of carotenoid is Betacarotene which is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.

Green vegetables like brussels sprouts contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

White fruits and vegetables such as potatoes, cauliflower, garlic and bananas contain a range of health-promoting phytochemicals. Allicin found in garlic is known for its antiviral and antibacterial properties. Bananas and potatoes are a good source of potassium.


The Dr. Praeger’s Southwestern Hash Browns on my plate are a great source of this and they taste super yummy.  Dr. Praeger’s also have a variety of other delicious products that are veggie loaded and made with all good ingredients.  My kids love them as much as I do so it makes it easy to include veggies and essential nutrients in their diets.  You can find Dr. Praeger’s  products here:







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