Welcome to Week 2 of the Balanced Plate Challenge! 🎉 You’ve nailed the basics in Week 1 — now it’s time to get creative. Today’s mission? Build a plate that looks like a rainbow (minus the pot of gold, unless you count quinoa).
🌱 Why Rainbow Plates Rock
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Nutrient variety: Different colours = different vitamins, minerals, and antioxidants.
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Eye appeal: A colourful plate is more appetizing (and Instagram‑worthy).
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Evidence‑based: Diets rich in diverse fruits and veggies are linked to lower risk of chronic disease.
🥗 Your Day 8 Task
At your next meal, aim for five or more colours on your plate.
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Red: tomatoes, strawberries, peppers 🍅🍓
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Orange: carrots, sweet potatoes 🥕
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Yellow: corn, pineapple 🌽🍍
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Green: spinach, broccoli, peas 🥦
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Purple/Blue: blueberries, eggplant, red cabbage 🫐🍆
Mix and match — the more colours, the better. Think of it as edible art.
😂 A Little Humour
If your plate looks like a rainbow exploded in your kitchen, you’re doing it right. Just don’t try to include Skittles — they don’t count as a food group.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did I enjoy the variety of flavours?
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Was my plate more satisfying visually and nutritionally?
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Which colours were easiest (or hardest) to add?