IFM Free - Phytonutrient Spectrum Foods - PDF DOWNLOAD

Created by the world-renowned Institute of Functional Medicine, this chart provides an easy reference for an extensive range of fruits and vegetables, across the full spectrum of the 7 colours of the rainbow!

The idea is to eat from the full range of plant foods available in order to improve the type and quantity of nutrients we take into our bodies. 

Food is more than just nutrition. We need tasty food, the joy of cooking and eating, as well as to be creative, to enjoy meal preparation and to be in control of our food. Nutrition is an all-round Big Deal!

DOWNLOAD this FREE CHART and pin it to your fridge - a handy reminder to eat more nutritious foods!

Make it a fun game with the kids to see who has eaten all 7 colours of the rainbow today, and who has tried a new, wholesome food this week.

Food Facts & Ideas:

• Aim for 9-13 half-cup servings of whole plant foods daily - to prevent chronic disease.
• Plant food sources include vegetables, fruits, whole grains, legumes, nuts, seeds, herbs and spices.
• Eat the Rainbow - get all 7 colours, every day, from a variety of foods. 
• Try a new food every week to increase the nutrients you eat.
• Be creative with nutrient-dense substitutions: replace white rice with brown or black rice, white potatoes with sweet potatoes.