Healthy Monday
Healthy Monday, a key program of the Lerner Center, is a public health initiative dedicated to fostering change, uniting communities, and reducing the risk of chronic disease. See below for an interactive, nutrition-focused activity!
Eat the Rainbow
Every color in fruits and vegetables comes from a different set of natural plant compounds, and each one supports your health in its own way. The resources below provide more information about the science of eating the rainbow.
Activity: Setting a Weekly Goal to "Eat the Rainbow"
This activity will help you set your own goal around eating a variety of colorful fruits and vegetables. You can use this "eat the rainbow tracker" to track the colorful foods you eat each day.
Eat the Rainbow Produce List
Eating a variety of colors is one of the simplest ways to get a wide range of nutrients. Here's what each color group offers, and some foods to try.
Red:
Supports heart health and helps protect your cells from damage
Tomatoes, Strawberries, Red bell peppers, Watermelon, Red apples, Cherries, Raspberries, Red grapes, Radishes, Red onions, Pomegranate, Red cabbage, Cranberries, Beets, Dragonfruit, Red chili peppers, Cayenne peppers, Red currants, Rhubarb, Red Swiss chard, Blood oranges, Watermelon radish, Red pears, Radicchio, Red lettuce, Red Swiss chard stalks, Red kidney beans, Red anjou pears, Guava (pink), Red Thai chilies
Orange and Yellow:
Supports eye health, immune function, and healthy skin
Carrots, Oranges, Sweet potatoes, Mangoes, Yellow squash, Pineapple, Cantaloupe, Yellow bell peppers, Orange bell peppers, Butternut squash, Peaches, Apricots, Pumpkin, Corn, Yellow tomatoes, Grapefruit, Habanero peppers, Scotch bonnet peppers, Acorn squash, Kabocha squash, Starfruit, Jackfruit, Nectarines, Papaya, Turmeric, Golden beets, Persimmon, Yellow watermelon, Mandarins, Yellow plums, Rambutan, Loquats, Yellow dragonfruit, Golden kiwi, Tangerines, Yellow chard stalk
Green:
Supports strong bones, healthy digestion, and your body's natural detox process
Broccoli, Spinach, Kale, Green beans, Cucumbers, Zucchini, Brussels sprouts, Green bell peppers, Peas, Asparagus, Green cabbage, Bok choy, Collard greens, Avocado, Green apples, Honeydew melon, Celery, Lettuce, Okra, Amaranth greens, Snow peas, Jalapeño peppers, Poblano peppers, Serrano peppers, Green tomatoes, Tomatillos, Chayote squash, Napa cabbage, Yu choy, Nopales (cactus paddles), Green plantain, Kiwi, Fennel, Watercress, Swiss chard, Broccolini, Chinese broccoli (gai lan), Dandelion greens, Mustard greens, Green grapes, Edamame, Green olives, Arugula, Green figs, Cactus (nopalitos), diced, Green mango, Long beans, Bitter melon
Blue and Purple:
Supports brain health and helps reduce inflammation
Blueberries, Purple cabbage, Eggplant, Plums, Purple grapes, Blackberries, Purple sweet potatoes, Figs, Purple carrots, Purple asparagus, Black currants, Chinese eggplant, Ube (purple yam), Purple broccoli, Purple cauliflower, Elderberries, Black grapes, Purple kale, Acai berries, Purple sweet corn, Purple passionfruit, Damson plums, Purple star apple, Purple hull peas
White and Tan:
Supports immune function and heart health
Onions, Garlic, Cauliflower, Parsnips, Jicama, Turnips, Ginger, Leeks, Bananas, Shallots, Daikon radish, Yuca (cassava), Shiitake mushrooms, Oyster mushrooms, Cremini mushrooms, Portobello mushrooms, Lotus root, White asparagus, Coconut, Water chestnuts, Bean sprouts, Enoki mushrooms, King oyster mushrooms, Celeriac, Kohlrabi, Sunchokes, Salsify, White peaches, White nectarines, Chickpeas, White mushrooms, Fennel bulb, Hearts of palm
The Science of Eating the Rainbow
A well-balanced, colorful diet full of fresh fruits and vegetables gives your body the vitamins, minerals, antioxidants, and anti-inflammatory compounds it needs to thrive. Each color brings something a little different to the table, supporting everything from your skin and nails to your immune system, heart, liver, and metabolism. Here's a closer look at what each color group has to offer.
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Red Red fruits and vegetables like tomatoes, strawberries, and watermelon get their color from natural plant compounds such as lycopene and anthocyanins, along with vitamin C. Together, these nutrients act as antioxidants, helping protect your cells from everyday wear and tear. Supports: heart health · skin · immune system Examples: tomatoes, strawberries, watermelon, red bell peppers, cherries, red apples |
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Orange and Yellow Carrots, oranges, and sweet potatoes owe their color to carotenoids, which your body converts into vitamin A. Along with vitamin C, these nutrients support healthy eyes, glowing skin, and a strong immune system. Supports: vision · skin · immune system Examples: carrots, oranges, sweet potatoes, mangoes, butternut squash, peaches |
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Green Leafy greens and green vegetables like spinach, kale, and broccoli are rich in vitamin K, folate, and antioxidants like lutein. These nutrients support strong bones, healthy digestion, your body's natural detox processes in the liver, and healthy eyes. Supports: bones · digestion · liver · eyes Examples: spinach, kale, broccoli, bok choy, green beans, avocado |
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Blue and Purple Blueberries, purple cabbage, and eggplant contain anthocyanins, a powerful group of antioxidants that give these foods their deep color. These compounds support brain function and memory, help calm inflammation, and contribute to a healthy heart Supports: brain · heart · inflammation response Examples: blueberries, purple cabbage, eggplant, plums, blackberries, purple grapes |
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White and Tan
Onions, garlic, and mushrooms may look plain, but they're full of natural compounds and antioxidants that support a healthy immune system, a healthy heart, and healthy cholesterol levels. Supports: immune system · heart · cholesterol Examples: onions, garlic, cauliflower, mushrooms, ginger, leeks |
Doctors and nutritionists agree: whole, fresh foods are the best source of vitamins and minerals. According to the Academy of Nutrition and Dietetics, getting your nutrients from real food, rather than pill-form vitamins or supplements, is the foundation of a healthy diet.
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HEALTHY MONDAY | LERNER CENTER FOR PUBLIC HEALTH PROMOTION Portion Size, Made Simple A quick visual guide to eating balanced meals — no scales or calculators needed. Portions are a helpful starting point, not a strict rule; everyone's needs are a little different. |
Use your hand as a guide
No measuring tools needed — your hand travels with you everywhere.
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Fist ≈ 1 cup — veggies, fruit, or rice/pasta |
Palm ≈ 3 oz — meat, chicken, fish, tofu |
Thumb ≈ 1-2 tbsp — oils, nut butter |
Cupped hand ≈ 1/2 cup — cereal, snacks, nuts |
Build a balanced plate
Split your plate into simple sections — no need to weigh a thing.
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Vegetables — about half your plate Fresh, frozen, or roasted — mix up the colors |
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Grains — about a quarter of your plate Rice, pasta, bread, potatoes — whole grain when you can |
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Protein — about a quarter of your plate Chicken, beans, eggs, fish, tofu |
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Fruit — a side or with a meal Whole fruit makes a great snack too |
Build easy habits
Use a regular-sized plate, drink water with meals, eat slowly, and keep fruit & veggies visible and easy to grab. Check labels — one bag can be multiple servings.
Listen to your body
Hunger changes day to day with growth, sports, and activity — trust those cues as much as any guideline here.