with nutritional research FROm CLAIR PAVANE

Prevention of Disease

Foods in the Rainbow Program are categorized by color. Selecting colored foods is one of the first steps in good nutrition. Brightly colored foods are higher in nutrients, and nourish the body without added sugar or food colorings. They also help protect the body from conditions such as cancer.

It is best to eat 6 small meals a day instead of 3 large ones. Selecting lots of fruits and vegetables is a colorful way to get all your nutrients. The Rainbow Program suggests eating one selection from each color group each day to stimulate the different organs and organ systems. This is called a rotation. If this is repeated twice, then the person has consumed two rotations.

Fruits and vegetables contain various antioxidants in the form of carotenes, anthocyanidins, and phytochemicals. For example, oranges, carrots, squash and sweet potatoes contain beta-carotene; lemons and limes contain limonene; kale contains chlorophyll, beta-carotene, lutein and zeaxanthin; eggplant contains the anthocyanin flavonoid nasunin; garlic contains allicin; brussels sprouts and arugula contain glucosinolates; bell peppers contain beta-carotene, lycopene, as well as chlorogenic acid, coumeric acid, and zeaxanthin; cherries contain anthocyanidins isoquerxitin and quercetin; beets contain betacyanin; tomatoes and watermelon contain lycopene; apples contain quercetin; strawberries contain the anthocyanin pelargonidin; prunes contain the phenolic compounds meochlorogenic and chlorogenic acids; peaches and nectarines contain carotenes, flavonoids, lycopene and lutein; oranges contain flavonoid hesperidin; spinach contains flavonoid methylenedioxyflavonol glucuronides.   

To obtain the full spectrum of carotenes, anthocyanidins, and phytochemicals present in whole foods, it is necessary that we consume a variety of seasonal fresh produce. The Rainbow Program encourages people not only to get a broad spectrum of nutrients and colors, but also to exchange foods like red meat for red colored fruits, fats for more wholesome seeds and nuts, and white bread or milk for chicken, brown rice or tofu.