1. Nutritionists say it’s important to
EAT A Rainbow
O F COLOURS
INDEPENDENT SCHOOL CATE R E R
2. As children we were probably told to 'eat our greens', but now
health experts agree it's just as important to eat our reds, oranges,
yellows, blues and purples too.
Many scientists now believe that many of the naturally occurring
chemicals (phytochemicals), responsible for giving fruit and
vegetables their bright colours, may actually help keep us healthy
and free from disease.
Fruit and vegetables contain hundreds of colourful
phytochemicals that act as antioxidants which help to
‘mop up’ potentially harmful molecules, called free radicals, before
they get a chance to damage cells. Other phytochemicals in fruits
and vegetables have been shown to be beneficial to health.
As a result, as well as encouraging us to eat five servings of fruit and
vegetables a day, nutritionists now say it’s important to choose
a ‘rainbow’ of colours. This means picking one daily serving of fruit
and vegetables from each of the five colour groups – red, orange,
yellow, green and blue/purple.
The Palette of Food
Eat Colour
3. All these colours will add plenty of
flavours and textures to dishes, making
meals not just healthier, but more enjoyable
4. Choose From:
raspberries, cranberries,
cherries, pomegranates,
rhubarb, grapefruit,
watermelon,
tomatoes, peppers,
and radishes.
WH AT THEY CONTAIN
Lycopene (a carotenoid) and Anthocyanin (a flavonoid): These
are present in some fruits and vegetables and are two of the main
pigments that give them a red colour. They are thought to provide us
with a good amount of vitamin C which is vital for growth and repair.
WHAT 'S GOOD TO EAT
Blitz together strawberries and raspberries with apple juice and
enjoy mid-morning to give you a boost.
Eat Colour
6. Choose From:
apricots, melons, mangoes,
peaches, papaya, oranges,
satsumas, nectarines,
carrots, sweet potatoes,
butternut squash,
and pumpkin.
WH AT THEY CONTAIN
Beta-carotene: A yellow pigment naturally occurring in fruits and
vegetables. It is one of the many carotenoids that our body can convert
to vitamin A. We need vitamin A for good vision and eye health, healthy
skin and a strong immune system.
WHAT 'S GOOD TO EAT
Roast slices of butternut squash with rosemary and thyme, then add to
quinoa, mint and feta cheese for a colourful lunch.
Eat Colour
8. Choose From:
pineapple, bananas,
yellow peppers,
sweetcorn, yellow beetroot,
and courgettes.
W H AT T H E Y C O N TA I N
Vitamin C: The human body cannot make vitamin C which is vital
for growth and repair. It is essential that we eat foods containing it.
Bromelain, found in pineapple, has been used in some countries to help
digestion and for its potential anti-inflammatory properties. The range
of nutrients found in yellow fruits and vegetables varies but, as well as
carotenes, they may include B vitamins such as B6 and folic acid, which
are needed for healthy blood cells.
WHAT 'S GOOD TO EAT
Cut a yellow pepper in half and remove the seeds, roast before filling
with couscous. Next, crack an egg over the top and bake. This makes
a very satisfying brunch or quick snack.
Eat Colour
10. Choose From:
asparagus, avocado,
rocket, spinach, lettuce,
watercress, cucumber,
broccoli, Brussels sprouts,
peas, courgette, apples,
grapes and kiwi fruit.
WH AT THEY CONTAIN
Glucosinolates: cruciferous vegetables, such as broccoli, kale,
cabbage, watercress, Brussels sprouts and cauliflower, contain
sulphur-containing compounds which give them their flavour and
aroma and may have protective properties. Lutein and zeaxanthin:
are carotenoids found in green vegetables and fruits such as spinach,
grapes, kiwis and avocado. Research shows they may play an
important role in eye health.
WHAT 'S GOOD TO EAT
Make a warm and spicy green salad using spring onions, cooked green
beans, courgettes and fresh chillies. Serve with wholegrain rice and
roast chicken for a balanced meal.
Eat Colour
12. Choose From:
blackberries, blueberries,
grapes, blackcurrants,
plums, prunes, raisins,
red cabbage, red onions,
and aubergine.
WH AT THEY CONTAIN
Anthocyanins: Purple and blue fruits and vegetables are coloured
by phytochemicals called anthocyanins. Many of these foods also
contain ellagic acid and proanthocyanidins Research shows that
anthocyanins seem to work with other phytochemicals to have a
positive effect on health.
WHAT 'S GOOD TO EAT
Drizzle olive oil over slices of aubergine, red onion and red cabbage
before roasting. Stir through penne pasta or enjoy as a colourful
side dish.
Eat Colour
14. Young people's eating habits change as they grow and, in
recent years, they have become increasingly discerning.
They’re now exposed to a huge range of tastes and styles of food,
at home and on the high street, and this influences their choices.
So our services are tailored to meet young people's widening range
of desires with healthy and nutritious meals that they want to eat.
Our Eating for Life®
initiative is a key part of our food philosophy
and sends clear strong messages about the benefits of a well-
balanced diet. We can trace all our ingredients back to source,
and we cook all dishes on-site with fresh, sustainable produce,
sourced locally wherever possible. Whether traditional British or
authentic international cuisine, our cooking methods are always
healthy. All our menus are packed with nutritious options for
different ages and genders, as well as recognising allergies and
special dietary requirements.
Food Philosophy
Eat Colour
