Why Colour on Your Plate Matters
Different colours signal different plant compounds. A colourful plate is a simple shortcut to broad nutrition — no tracking required.
Written by the Move8 physiotherapy team
You don't need an app or a spreadsheet to eat well during recovery. One of the simplest guides is already on your plate: colour.
Why colour is a useful shortcut:
The pigments that give fruit and vegetables their colour come with different plant compounds, vitamins and minerals. Eat a range of colours and you naturally cover a broader spread of nutrients than any single "superfood" can offer.
What each colour tends to bring:
- Red — tomatoes, peppers, strawberries: vitamin C and carotenoids
- Orange and yellow — carrots, squash, citrus: beta-carotene, which your body uses to make vitamin A
- Green — spinach, broccoli, peas: folate, vitamin K and fibre
- Purple and blue — berries, red cabbage, beetroot: anthocyanins, plant compounds studied for their supportive role in recovery
- White and brown — onions, garlic, mushrooms: often overlooked, but rich in compounds of their own
A simple daily target:
Aim for three different colours at your main meals. Frozen and tinned (in water or juice) count just as well as fresh — and they're often cheaper.
This week, add one colour you rarely eat to your usual shop.
This article is educational and does not replace a medical diagnosis or advice from your physiotherapist.