News 20+ Best Healthy Recipes Ever Researchers believe one secret to a balanced diet is eating a rainbow of colors. Inspired, the F&W Test Kitchen created 22 delicious recipes that would do Pantone proud, from translucent summer rolls to salmon encrusted with black sesame seeds. By Melissa Rubel Jacobson and Marcia Kiesel Updated on March 31, 2015 Share Tweet Pin Email A Guide to Eating by Color White/Green Foods: Garlic, leeks, onions, scallions. Benefits: Contain allicin, which helps ward off cancer. Eat by Color: White Foods Green Foods: Bok choy, broccoli, brussels sprouts, cabbage, kale. Benefits: Rich in compounds that help prevent cancer, like sulforaphane, isothiocyanate and indole. Eat by Color: Green Foods Yellow/Green Foods: Collards, corn, green peas, spinach. Benefits: High in lutein and zeaxanthin, which protect the eyes. Orange/Yellow Foods: Oranges, papaya, peaches. Benefits: Provide beta-cryptoxanthin, which may help prevent heart disease. Eat by Color: Yellow Foods Orange Foods: Carrots, mangoes, pumpkin, sweet potatoes. Benefits: Contain alpha carotene, which protects against cancer, and beta carotene, which the body converts to vitamin A. Eat by Color: Orange Foods Red Foods: Pink grapefruit, tomatoes, watermelon. Benefits: High in lycopene, which eliminates free radicals that damage genes. Eat by Color: Red Foods Red/Purple Foods: Beets, berries, plums, red cabbage. Benefits: Loaded with flavonoids, which can delay cellular aging. Eat by Color: Purple Foods By Melissa Rubel Jacobson By Marcia Kiesel By Grace Parisi Updated by Grace Parisi Was this page helpful? Thanks for your feedback! Tell us why! Other Submit