Get Back To The Table

Eat a Rainbow, RD Style

Jul 18, 2019

By Catherine Sebastian, MS, RD, CDN


It’s summertime! The kids are out of school, days are longer and more time to play.  Summer is all themed with bright vibrant colors from bathing suits, to fireworks, to sunny skies and even the food we eat.

I’m sure you’ve heard before to eat a variety of foods so you can get multiple nutrition benefits.

Did you know…the best way to ensure your variety of nutrients is through the color test?  The color test is when you make your plate – look down at your plate and see if you have at least two to three different colors.  This will help ensure that you are not getting the same kinds of nutrients but rather a variety.  Foods have different colors and the colors do much more than make the plate look nice, they provide an array of nutritional benefits.

Let’s talk about getting that colorful rich nutrition into our diet with the help of Libby’s® Canned Fruit and Vegetables.  Libby’s® has sliced carrots, cut beets, and sweet corn – just a few of the bright colored varieties.

Below are some of the nutritional benefits you can get form different colored foods and eating a rainbow.

  • Orange/yellow: contains beta-carotene which is converted to Vitamin A in the body.  This helps to maintain eye health and improve night vision.  This color group also contains Vitamin C, potassium and folic acid.
  • Green: a great source of calcium which is an essential mineral, also a great way for those who do not eat dairy products fulfil their calcium needs.  This color also contains Vitamin A & C.
  • Red/Purple/Blue: contain a powerful pigment called anthocyanins which serves as a powerful antioxidant helping to eliminate free radicals in the body.  This color also contains Vitamin C and folic acid.

These are just some of colorful health benefits eating a rainbow has to offer and boost anyone’s plate.   

Check out the below to get you started with some Libby’s® recipes.



Maple Roasted Beets and Carrots made using Libby’s® Sliced Carrots and Cut Beets 

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Chilled Rotini Pasta Salad made using Libby’s® Vegetable Cups: Sweet Peas, Diced Carrots, Whole Kernel Sweet Corn

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Skillet Chicken Pot Pie Pasta made using Libby’s® Mixed Vegetables

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For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.