January 30, 2017

Eating a Rainbow [free grocery checklist]

rainbow checklist web copy

The heart of InsideOut Fitness is balance.

Thee healthy eating guidelines should not be considered a ‘diet’, but a way of life and healthy eating.

It does not matter what goal you have! Weight loss, more energy, prevention of disease or to get fit and toned; slowly integrating this way of eating into every day life can help you achieve whatever health goal you have and will encourage your loved ones to also eat for good health and prevention of disease.

Keeping on track

Eating a rainbow might sound easy but to make sure you stay on track at the beginning it is important to be prepared. Organise and plan your week of recipes and food you are going to be eating. Make a shopping list and have everything you need in the fridge before your week starts so you do not get caught up on not knowing what to have for dinner or lunch.

Veggie consumption is the key to good health. Instead of organizing the meal around the meat, look into vegetarian meal options and then add your desired meat to the dish.

Serving Sizes

Each meal should consist of:

  • 2 handfuls of vegetables
  • 1 palm-sized portion of protein
  • Healthy fats like oils, avocado or nuts


Snacks can be a piece of fruit (1-2 serves a day), or palm-sized serves of nuts and seeds.


Grains are important for health and 1 small serving is recommended. This can be 1-2 slices of wholegrain bread or 1/2 cup of wild rice, quinoa, buckwheat, couscous, oats etc.

To help you achieve balance we have pulled together a comprehensive grocery checklist for you to download and print out for free. This checklist highlights a variety of choices you could add to your trolley to achieve a balance of colours. We have also outlined the health benefits you can expect from each.


Download this free grocery shopping checklist to achieve a nutritional balance of colour in your trolley each week

Download Rainbow Groceries Checklist
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