Why your plate needs more colorful foods high in phytonutrients

Perhaps you've heard the phrase "eat the rainbow," which means eat more foods high in phytonutrients. Discover what phytonutrients are, why foods high in phytonutrients are a must for a balanced diet, and how to easily add them to your meals.

Why do foods high in phytonutrients matter?

When tracking calories, it’s easy to focus just on the numbers. But what about quality? That’s where phytonutrients come in.

Phytonutrients (also called phytochemicals) are natural compounds found in colorful plant foods—think berries, broccoli, beets, and beyond. Unlike vitamins or minerals, they're considered nonessential but offer powerful health benefits, such as reducing inflammation, supporting the immune system, and even helping to prevent chronic diseases like heart disease and cancer.

In short? Foods high in phytonutrients don’t just fuel your body—they help protect it.

Color counts: Nature’s nutritional code

There's real science behind "eating the rainbow." Different pigments in fruits and vegetables signal the presence of various phytonutrients, each with its own unique superpowers.

Here’s a quick color guide and what each offers:

• Red (e.g., tomatoes, watermelon): Rich in lycopene, which may protect against prostate and breast cancer.
• Red/Purple (e.g., grapes, berries): High in anthocyanins, antioxidants that support brain and heart health.
• Orange/Yellow (e.g., carrots, sweet potatoes, squash): Packed with beta-carotene, a precursor to vitamin A and a skin and eye health champion.
• Green (e.g., spinach, kale): Loaded with lutein and zeaxanthin, which protect vision and fight inflammation.
• White/Green (e.g., onions, garlic): Contain allicin and other sulfur compounds known for heart-healthy, anti-cancer effects.

Each color offers something different, so the more colorful your plate, the more phytonutrients you get.

What about phytonutrient supplements?

Not so fast. While it might be tempting to pop a pill, research doesn’t back up the same benefits from supplements. In fact, some high-dose antioxidant supplements, like beta-carotene, have increased health risks in certain people, such as smokers. Plus, high doses of isolated compounds may interfere with medications or throw off your body’s natural balance.

Bottom line: You’ll get the safest and most effective benefits by eating various whole plant foods, not relying on supplements.

Easy ways to add more color to your diet

Need ideas? Here are some fun, flavorful ways to eat the rainbow:

Spinach salad with red grapes, shredded carrots, and crunchy jicama
Roasted veggie medley: purple potatoes, Brussels sprouts, beets, and cauliflower
Hearty soup: tomatoes, corn, onions, cabbage, kale, and eggplant
Fresh fruit salad: watermelon, pineapple, blueberries, bananas, and green grapes
Rainbow carrots: purple, yellow, and orange varieties sliced into dips or tossed in salads
Dessert bowl: blueberries and kiwi with a dollop of yogurt
Sautéed greens: kale with garlic, mushrooms, and red bell peppers

Not only will these dishes boost your phytonutrient intake, they’ll also brighten your plate and your mood.

MyNetDiary Premium recipes to get you started

Grilled Polenta and Vegetables in Lemon Vinaigrette
Black Beans and Veggies
Quick and Easy Avocado Salad
Berry Kabobs with Greek Yogurt
Mediterranean-Inspired Pasta Salad
Veggie-Packed Turkey and Brown Rice Bowl

Pro tip: Log these meals in your MyNetDiary app to track both calories and nutrient quality!

Can phytonutrient-rich foods help with weight loss?

Absolutely. Foods high in phytonutrients tend to be naturally low in calories and high in fiber. That means they fill you up, not out.

Including more fruits and vegetables can help you stay satisfied while sticking to your calorie goals. Plus, research shows that diets featuring foods high in phytonutrients are linked to better weight management, reduced belly fat, and improved metabolic health.

Small swaps, big benefits

You don’t have to overhaul your entire diet overnight. Try adding one new color a day, or one extra veggie at dinner. Over time, these small habits add up to big health rewards.

So next time you choose between beige and bold, go bold with color. Your body (and your taste buds) will thank you.

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Use antioxidant-rich herbs and spices to boost your daily meals and your health

Adapted from original content from Brenda Braslow, MS, RDN, LDN, CDCES

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