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Eat The Rainbow

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Eat The Rainbow

At Farrell’s, we focus heavily on nutrition-as proper nutrition is vital to your success with our kickboxing and strength training program. Proper nutrition includes having a variety of colorful fruits and veggies, lean protein, complex carbohydrates, and healthy fats. Keeping a variety of fruits and vegetables in your diet is incredibly important-as colorful produce contain phytonutrients, which are the nutritious chemicals that plants produce. 

 

Did you know that some experts say having upwards of 30 different vegetables and fruits in your weekly rotation of foods is best for optimal health? The American Heart Association recommends filling at least half of your plate with vegetables and fruits to reach the recommended 4.5 cups of each, per day, for an average adult consuming 2,000 calories. 

 

Where 30 is a great goal to shoot for-many of us don’t have access to that kind of variety where we live.  We put together a list of a variety of items in each color category for you to choose from-grab a couple off each list to try this week in your meal prep!

Green foods

Green foods have the following phytonutrients: chlorophyll, vitamin K, carotenoids, isothiocyanate and omega 3 fatty acids. These types of phytonutrients support healthy bones, teeth and eyes.

  • Artichokes

  • Asparagus

  • Avocados

  • Bok choy

  • Broccoli

  • Brussels sprouts

  • Celery

  • Collard greens

  • Cucumber

  • Green beans

  • Green cabbage

  • Green grapes

  • Green onion

  • Green peppers

  • Kale

  • Kiwi

  • Leeks

  • Limes

  • Okra

  • Pears

  • Peas (snow peas/sugar snap peas)

  • Romaine lettuce

  • Spinach

  • Watercress

  • Zucchini

Orange and yellow foods

Orange and yellow foods have the following phytonutrients: beta-carotene, vitamin A and vitamin C. These types of phytonutrients support the health of your eyes, heart and immune function and provide antioxidants.

  • Acorn, butternut and summer squash

  • Apricots

  • Cantaloupe

  • Carrots

  • Lemons

  • Mangoes

  • Nectarines

  • Oranges

  • Peppers

  • Papaya

  • Peaches

  • Pineapple

  • Pumpkin

  • Sweet potatoes

  • Tangerines

  • Yams

White foods

White foods have the following phytonutrients: flavonoids. This type of phytonutrient supports healthy bones, teeth, eyes and cholesterol levels.

  • Bananas

  • Cauliflower

  • Garlic

  • Mushrooms

  • Onions

  • Potatoes

  • Parsnips

  • Shallots

  • Ginger

Red foods

Red foods have the following phytonutrients: flavonoids, lycopene, vitamin C and folate. These types of phytonutrients support heart health and your memory while defending cells and protecting against blood clotting.

  • Beets

  • Cherries

  • Cranberries

  • Pink grapefruit

  • Pomegranates

  • Radishes

  • Raspberries

  • Red apples

  • Red grapes

  • Red peppers

  • Red potatoes

  • Red onion

  • Rhubarb

  • Strawberries

  • Tomatoes

  • Watermelon

Blue, purple and black foods

Blue, purple and black foods have the following phytonutrients: anthocyanins, polyphenols and resveratrol. These types of phytonutrients support memory, aging and heart health.

  • Blackberries

  • Blueberries

  • Currants

  • Dates

  • Eggplants

  • Purple grapes

  • Plums

  • Prunes

  • Purple figs

  • Raisins

  • Black beans

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