Colour Me Healthy

Eating the 5-a-Day Colour Way

Vegetables and fruit have long been known as rich sources of vitamins, minerals and fibre, but we now know that they contain so much more in the health giving department. Research shows that each vegetable and fruit contains its own unique combination of goodness and many of the pigments that give the rainbow of different colours of vegetables and fruit are in fact the disease fighters. These pigments are called phytochemicals (plant chemicals), naturally existing substances in vegetables and fruit that act as natural defence systems in plants and show potential in humans for reducing the risk of cardiovascular disease, cancer, diabetes and potentially many other diseases.

By including a minimum of 5 servings of a variety of colourful vegetables and fruit in your diet each day, you can go a long way towards ensuring that you get the phytochemicals and many other nutrients your body needs for optimal health.

Vegetables and fruits can be arranged into 5 colour groups:


Aim to reach your 5-a-Day by choosing from each colour group – the more colourful your plate, the greater the variety of vitamins, minerals and phytochemicals in your diet.