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Eating the rainbow - why it's important to have a colourful diet!

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Eating the rainbow - why it's important to have a colourful diet!

Having a healthy diet is all about variety. That means eating a range of different foods across the day from within the five major food groups. These are:

  1. Vegetables

  2. Fruit

  3. Lean meats and poultry, fish, eggs, legumes and dried beans, tofu, nuts and seeds

  4. Grain (cereal) foods, mostly wholegrain and high fibre varieties

  5. Milk, yoghurt, cheese and/or alternatives, mostly reduced fat

You may have heard of the ‘Go for 2&5’ campaign that promoted getting two serves of fruit and five serves of veggies a day, which is important for our overall health. What you might not know is that it’s also really important to get a variety of fruits and vegetables, so that you can benefit from all the different nutrients!

Getting variety into your diet doesn’t have to be hard; all you have to do is ‘eat the rainbow’!

That means eating fruits and vegetables from each of the five different colour categories: red, purple/blue, orange, green, and white/brown. Each colour carries its own set of food chemicals called phytonutrients. These give the fruits and veggies their colour and health promoting properties.

Let’s take a look at what each colour brings to the table (or in this case the plate)!


Fruits and veggies such as strawberries, tomatoes, capsicum and apples are all coloured by a powerful nutrient called lycopene that not only creates the natural red pigment but also helps to:

Purple/ Blue

Coloured by the plant pigment anthocyanin, fruits and veggies such as blueberries, eggplant, figs, acai and beetroot can help to:

Orange/ Yellow

Want to get that healthy glow? Boost your intake of orange and yellow fruits and veggies!

Getting their colour from fat-soluble plant pigments called carotenoids, fruits and veggies such as oranges, carrots, sweet potato and pumpkin are packed full of nutrients and fibre and can help to:


Fruits and veggies such as broccoli, kiwi fruit, lettuce and zucchini get their colour from the chemical chlorophyll. They contain a range of phytonutrients including carotenoids, indoles, and saponins. Leafy greens such as spinach are also excellent sources of folate which helps the body make healthy red blood cells. They can also assist with:

Brown/ White

Coloured by a range of health-promoting phytonutrients such as allicin, brown/white fruits and veggies such as banana, cauliflower, onion, potatoes and garlic can assist with:

Bananas and potatoes are also a good source of potassium, and veggies such as garlic are known for their antiviral and antibacterial properties.

Want to improve your fruit and veggie intake? Take a look at our easy, healthy recipes, and while you’re there check out our filters!

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz