Adopting the rainbow diet has huge health benefits because colourful foods have high densities of fibre and nutrients. Account name: Sort code: Account no: Change Confirm. Yellow foods contain nutrients that promote good digestion and optimise brain function. Common guidelines suggest you give your eyes a break from lit screens for at least an hour before bedtime. Porridge oats give a long gradual release of energy which keeps you fuller for longer. Not only will it warm you up but also fill you up. Try adding apple and cinnamon or banana and honey to your porridge to make it extra tasty! So step away from the tablet, put your mobile down and switch off the TV.