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Paint Your Plate and Create Optimal Nutrition

Our bodies are complex machines which require a wide variety of nutrients to run optimally. At times, with all the noise in the media and online about what is healthy, which foods are ‘super’ and which vitamins are ‘key’ to reducing disease, it can be difficult to remember just HOW to eat well.


What does a balanced meal actually look like?

What does it feel like in our bodies when we eat a balanced meal?

What happens to our bodies’ homeostasis level when it is fed a variety of nutrients regularly?

One way to ensure you are consuming a variety of nutrients, is to think of your plate as your canvas and each meal as a potential masterpiece. Simply paint your plate with a combination of colors and textures and you will be well on your way to optimal health. The more variety you see, the more balanced you will feel.

Yup, just color! No counting.

No tracking.

No apps.

Just color.

Aesthetically pleasing and eye-appealing food presentations encourages us to consume foods. A common saying is that people "eat with their eyes". It just makes sense to make each make each meal a rich experience for all your senses - get creative with your health and experience the wholeness of wellness.

This is not a new idea. This is an idea ,however, worth revisiting if your nutrition feels off balance. It is an easy way to begin remembering what you already know – nutritional variety brings balanced health.

Start painting your plate with a rainbow of colors – and create the nutritional masterpiece that is your well-being.


So, what does each color represent nutritionally and what do we know about how those nutrients impact our health and well-being? Take a look at the list below and please remember that this is by no means meant to be a ‘complete’ list of nutrients, simply a snap-shot of what a colorful plate could provide.

Red Foods

Contain Phytochemicals – Carotenoids & Anthocyanins and are high in Lycopene – which fights damage from free radical damage

Shown to improve memory function, urinary tract health and heart health.

Orange Foods

Contain Phytochemicals – Carotenoids

Shown to help repair damaged DNA, improve heart health and vision and provide powerful anti-oxidants.

Yellow Foods

Contain high levels of Vitamins C & A as well as Carotenoids

Shown to provide powerful anti-oxidants

Green Foods

Contain Chlorophyll and Phytochemicals – particularly Sulforaphane

Shown to provide powerful anti-oxidants, improve blood circulation, balance blood glucose levels, increase energy levels as well as being an excellent source of calcium when the green comes in a leafy texture!

Blue/Purple Foods

Contain high levels of Vitamin C as well as the anti-oxidant Anthocyanin

Shown to improve urinary tract as well as grey matter functions, especially memory, and shown to reduce free radical damage, thus presenting with anti-aging properties.

White Foods

Contain Phytochemicals – Allicin and Allium – which have been shown to promote antibacterial, antifungal, and antiviral environments in the body

Shown to help maintain healthy cholesterol levels as well as promote the production of white matter in the brain.


Time now to keep exploring … find creative recipes that utilize a wide variety of colorful fruits and vegetables and begin creating your optimal nutritional masterpiece!

NOTE: This post was originally published on our blog in 2021


Be well


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