The other day I found myself saying to someone,
“Fried chicken, mashed potatoes, and sweet corn is a complete meal.”
It will certainly fill your stomach.
But then I paused and asked another question.
Will it truly nourish you?
There’s an important difference between feeling full and being nourished.
That’s not a criticism of that meal. In fact, with thoughtfully prepared ingredients and a little more balance, it can absolutely have an occasional place at the table. Most of us have eaten meals like that. And sometimes they’re exactly what we need.
But the conversation reminded me how easy it is to think about whether we’ve eaten enough without ever asking whether we’ve given our bodies enough variety.
Somewhere along the way, we’ve turned eating into a math problem.
We count calories. We track protein. We measure carbohydrates. We chase the “perfect” way to eat.
None of those things are inherently bad. They all have their place.
But long before nutrition labels and food tracking apps existed, people noticed something much simpler.
They noticed the colorful foods on their plates.
Somehow, I think we’ve forgotten to do the same.
And it made me wonder… When was the last time you looked at your meal and simply noticed the colors?
A Different Way to Think About Nourishment
Nature rarely colors foods by accident.
Those beautiful reds, deep greens, brilliant oranges, rich purples, and creamy whites aren’t simply there to make the produce aisle look beautiful. They’re often clues that a plant contains different vitamins, minerals, fiber, and beneficial plant compounds. While no single food provides everything our bodies need, eating a colorful variety is one of the simplest ways to naturally broaden the nourishment we’re offering our bodies.
Sometimes the healthiest change we can make isn’t eating less or tracking more. It’s simply adding another color to our plate.
Across cultures and throughout history, long before anyone could measure the amount of vitamin C in an orange, people recognized that vibrant, colorful foods were associated with vitality, nourishment, and well-being. One tradition that beautifully illustrates this is the Five Elements philosophy in Traditional Chinese Medicine, where different colors and flavors are thought to support different aspects of health.
Modern nutrition explains the body through a different lens, and I don’t see these perspectives as competing with one another. Instead, I think they point us toward the same practical truth:
Variety matters.
Instead of asking,
“What nutrients am I missing?”
we might simply ask,
“What colors are missing from my plate?”
The Rainbow On Your Plate
One of the things I appreciate about Traditional Chinese Medicine is the way it encourages us to see food a little differently. In the Five Elements philosophy, each color represents different organ systems, flavors, and seasons.
Modern nutrition doesn’t categorize foods this way, but I love the reminder that our bodies thrive on variety. Different colorful foods often provide different combinations of nutrients and beneficial plant compounds, making colorful foods one of the simplest ways to naturally broaden the nourishment on our plates.
Here’s how different colorful foods contribute to a colorful, nourishing plate.
Red
In Traditional Chinese Medicine, red corresponds with the Heart and the warmth of summer, a season often connected with joy, connection, and vitality.
Many naturally red fruits and vegetables contain compounds such as lycopene and anthocyanins, which have been widely studied for their role in supporting heart health, protecting our cells from oxidative stress, and helping to maintain a healthy inflammatory response. Whether it’s the sweetness of summer strawberries or the richness of ripe tomatoes, red foods are a beautiful reminder that nourishment can be both vibrant and deeply satisfying.
Think: Tomatoes, strawberries, cherries, red peppers, beets
Green
Within Traditional Chinese Medicine, green corresponds with the Liver and the fresh energy of spring—a season of renewal, growth, and new beginnings.
Green vegetables are some of the most nutrient-dense foods on our plates. Rich in folate, magnesium, vitamin K, chlorophyll, fiber, and countless other beneficial plant compounds, they help support the body’s natural detoxification processes, healthy digestion, energy production, bone health, and nervous system function. If there’s one color many of us could probably enjoy a little more often, it’s green.
Think: Spinach, kale, broccoli, fresh herbs, avocados
Orange & Yellow
In Traditional Chinese Medicine, orange and yellow foods correspond with the Spleen and Stomach, representing nourishment, digestion, and the steady work of caring for the body day after day.
Their warm, vibrant colors often come from carotenoids, which the body can convert into vitamin A to support healthy vision, immune function, skin health, and the integrity of the digestive tract. These are often the foods that feel comforting as well as nourishing—sweet potatoes, pumpkin soup, roasted squash, or a perfectly ripe mango—and perhaps that’s part of their quiet appeal.
Think: Carrots, sweet potatoes, pumpkin, winter squash, mango
White
In Traditional Chinese Medicine, white foods correspond with the Lungs, a system connected with breathing, resilience, and our relationship with the changing seasons.
Some of the most unassuming foods in the produce aisle quietly provide remarkable nutritional value. Garlic, onions, cauliflower, mushrooms, and pears contain a variety of sulfur compounds, prebiotic fibers, and other beneficial nutrients that help support the gut microbiome, the body’s natural detoxification processes, immune health, and overall well-being. Sometimes the foods that don’t look the most colorful still have plenty to offer.
Think: Garlic, onions, cauliflower, mushrooms, pears
Purple & Black
In Traditional Chinese Medicine, purple and black foods correspond with the Kidneys, a system linked with vitality, resilience, and healthy aging.
Their deep, rich colors often come from anthocyanins and other polyphenols, plant compounds that have been widely studied for their antioxidant properties and their role in supporting healthy aging, circulation, and cellular health. Whether it’s a handful of blueberries, a serving of black beans, or vibrant purple cabbage in a salad, these richly colored foods remind us that some of nature’s greatest nutritional treasures are found in its deepest hues.
Think: Blueberries, blackberries, purple cabbage, eggplant, black beans
Progress Over Perfection
The goal isn’t to eat every color at every meal—or to chase perfection.
It’s simply to notice patterns over time.
If your plate looks the same day after day, adding one new color is an easy place to begin.
Why I Love This Perspective
As a nutritionist, I spend a lot of time talking about nutrients.
Protein matters. Fiber matters. Healthy fats matter.
But sometimes all of that information can feel overwhelming.
Color gives us a gentler place to start.
A colorful plate naturally encourages variety, and variety often leads to a broader range of vitamins, minerals, fiber, and beneficial plant compounds.
You don’t have to memorize every nutrient or chase nutritional perfection.
Sometimes adding one more colorful food to your plate is enough to move you in the right direction.
One of my favorite little challenges is asking clients to buy the vegetable they usually walk right past. Rainbow carrots. Purple cabbage. Romanesco. Green cauliflower. Most of us get stuck buying the same ten foods every week.
Curiosity is often healthier than perfection.
A Simple Invitation
This week, before you think about calories, macros, or the latest wellness trend, pause for just a moment.
Look at your plate. Notice the colors. Then ask yourself, “What’s one color I could add?”
Maybe it’s a handful of berries with breakfast.
A side salad at lunch.
Fresh herbs sprinkled over dinner.
Or maybe it’s finally picking up that purple cauliflower you’ve been walking past at the grocery store.
It doesn’t have to be complicated.
It doesn’t have to be perfect.
It’s interesting how often people tell me life has started to feel a little gray—and then I discover their plates have become gray, too. Beige breakfasts. Beige lunches. Beige dinners. I’m certainly not saying colorful food fixes every mental health struggle. But I do think there’s something beautiful about bringing life and color back to the table while we’re also trying to bring life and hope back to ourselves.
Color doesn’t only belong on our plates. It belongs in our lives.
Open the curtains.
Take the walk.
Buy the flowers.
Sit beneath the trees.
Notice what nourishes you.
Because wellness isn’t built through one perfect decision.
It’s built through hundreds of small moments of paying attention.
Because every small act of nourishment is one way of saying to your body,
“I’m paying attention.”
If You’d Like Support
If you’re feeling overwhelmed by conflicting nutrition advice or wondering where to begin, you don’t have to figure it out alone.
As a Board Certified Holistic Nutritionist specializing in nutrition for mental health, I help people move beyond food rules and discover practical, sustainable ways to nourish both body and mind.
Whether you’re struggling with low energy, anxiety, brain fog, or simply want to feel healthier and more vibrant, I’d love to help you find an approach that fits your life.
Learn more about working together or schedule a complimentary discovery call to explore your next steps.