🌈 Welcome to Day 2 of the Balanced Plate Challenge!
Yesterday, you learned how much goes on your plate.
Today, we’re focusing on what it looks like.
Because here’s the truth:
A colourful plate isn’t just pretty — it’s nutritionally powerful.
And no, beige is not a colour group.
🥕 What “Eat the Rainbow” Actually Means
Different coloured fruits and vegetables contain different vitamins, minerals, and protective plant compounds. When you mix colours, you increase the variety of nutrients your body gets — without overthinking it.
Here’s a simple breakdown:
🥦 Green – Fibre, folate, iron (spinach, broccoli, green beans)
🍅 Red – Vitamin C and protective antioxidants (tomatoes, peppers)
🥕 Orange/Yellow – Vitamin A for vision and immunity (carrots, pumpkin)
🫐 Blue/Purple – Antioxidants that support cell health (berries, aubergine)
🥔 White – Potassium and fibre (onions, mushrooms, potatoes)
No need to memorise this — just remember: more colours = broader nutrition.
🤓 Why Colour Improves Health (The Evidence Bit)
Public health nutrition guidelines consistently recommend eating a variety of fruits and vegetables because:
✅ Different colours offer different protective nutrients
✅ Higher variety is linked to better gut health
✅ Colour naturally encourages higher fibre intake
✅ It reduces reliance on ultra-processed foods
This is one of the simplest evidence-based upgrades you can make — and it works whether you’re cooking, ordering in, or eating on the go.
🥗 Your Day 2 Task
At one main meal today, aim to include at least 3 different colours of fruits and/or vegetables.
Examples:
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Stir-fry with broccoli, peppers, and carrots
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Salad with leafy greens, tomatoes, and beetroot
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Roast dinner with mixed vegetables
Fresh, frozen, tinned — it all counts.
😂 A Little Humour (Because Honesty Matters)
If your vegetable variety is currently:
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Fries 🍟
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Ketchup 🍅
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Garlic powder ✨
That’s okay.
Today is not about perfection — it’s about adding one more colour than yesterday.
Progress tastes better than pressure.
✅ End-of-Day Reflection
Tonight, ask yourself:
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Did adding colour make my meal feel more satisfying?
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Did I enjoy the flavours more than expected?
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Which colour do I eat the least — and could I add it tomorrow?
Tiny reflections = long-term habits.
Author: Ellie Clarke
Editor Review Notes
This content has been reviewed for:
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Accuracy: Aligned with established nutrition research and public-health guidelines (NHS, WHO)
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Clarity: Uses simple, non-technical language
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Safety: Educational content only, not prescriptive dieting
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Usefulness: Easy to apply in everyday meals
Disclaimer
This content is for informational and educational purposes only and does not replace professional medical or dietary advice. Always consult a qualified healthcare provider or registered dietitian before making significant dietary changes, especially if you have underlying health conditions or specific nutritional needs.