It is important that you eat foods from all food groups, ensuring adequate carbohydrates, proteins and fats, vitamins and minerals are included in the daily diet. The key is to eat a rainbow of colours as they provide vitamins, minerals and antioxidants to nourish your body.

One should aim at having at least 3 colours in every meal and 2 servings of fruits and 3 servings of vegetables over the course of the day.

Red foods: They are packed with phytochemicals like lycopene and anthocyanin. They help increase heart and circulatory health, improving memory, support urinary tract health and decrease the risk of certain types of cancers the body.

Orange foods: They are high in antioxidants such as vitamin, carotenoids and bioflavonoids. Eating orange foods are linked to skin and eye health, increased immunity and decreased risk of cancer.

Yellow foods: They promote good digestion and optimal brain function. High in alpha and beta carotene, yellow foods are linked to increased immunity, healthy eyes and skin.

Green foods: They contain potent phytochemicals such as lutein and indoles. Lower risk of some cancers, improves eye health, rejuvenate musculature and bone, and strong teeth.

Blue/ Purple foods: They get their bright hue from anthocyanin. They have been linked with antioxidants and anti-ageing properties.

White foods: White fruits and vegetables are linked to lower cholesterol, decreased blood pressure and lower risk of heart disease.