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Rainbows aren't just what you see after a rainstorm, a rainbow diet has health and fitness benefits. According to a National Health and Nutrition Examination Survey, only about 10 percent of Americans eat enough fruits and vegetables. Phytonutrients are part of the chemical makeup of fruits and vegetables and are often categorized by color. Think of your plate as a blank canvas and create a rainbow of healthy colors.

Green which promotes healthy cell growth, eye health, liver and arterial function. Think spinach, kale, broccoli, green beans, green peppers.

Red which provides immune system support and DNA integrity. Think cherries, cranberries, red apples, tomatoes, pomegranates, radishes and raspberries.

White which maintains healthy bones, circulatory health and reduces inflammation. Think pears, garlic, onions, cauliflower, mushrooms and horseradish.

Purple/Blue which boosts cognitive health, cardiovascular health, and antioxidant protection. Think plums, beets, blackberries, blueberries, grapes, eggplant and black currants.

Yellow/Orange which promotes eye health, immune function, hydrates skin and supports growth. Think corn, pineapples, passion fruit, lemons, oranges, pumpkins, carrots, sweet potato and cantaloupe.