Eating a Rainbow

IMG_1592Although it is not possible to eat a real rainbow, eating foods of all different colors is just like eating a rainbow! Eating a rainbow of fruits & vegetables every day helps kids get the vitamins their bodies needs to grow and be healthy. Fruits and vegetables give us fiber and important vitamins and minerals. Fiber is very important in our diet because it helps to move food through the stomach. In addition, different colored fruits & vegetables have different vitamins and minerals in them that can help reduce the risk of cancer, heart disease and stroke. They can help improve the immune system, improve memory function and can lower cholesterol and blood pressure.Kids should eat at least 3 servings of fruit and 3-5 servings of vegetables every day. Fruits and vegetables are a healthy snack choice between meals.

It is important to eat foods of different colors because they give us vitamins and minerals that help us to grow and be healthy. If you go shopping with your kids, have them find different colored fruits & vegetables to put in your cart. Remember to look throughout the store – dried fruit, 100% vegetable or fruit juice count too!

It is always important for kids to try new foods. They may not like certain fruits and vegetables now, but as they grow, their tastes will grow. So, it’s important to keep offering new foods of all different colors. You will never know until you try and try again.

Below is a list of fruits & vegetables of different colors to try. Just because you don’t like something, desn’t mean your children won’t. And if they get a chance to pick new foods out, they might be more willing to try it.

REDfruits-and-vegetables-rainbow11
Apples
Tomatoes
Cherries
Strawberries
Radishes
Raspberries
Red Pepper
Watermelon

ORANGE
Oranges
Tangerines
Clementines
Papaya
Carrots
Persimmons
Yams/Sweet Potatoes
Butternut Squash
Cantaloupe
Apricots
Peaches
Mango
Pumpkin
Nectarines

YELLOW
Corn
Banana
Turnips
Summer Squash
Waxed Beans
Pineapple
Cauliflower
Potatoes
Yellow Pepper
Grapefruit
Yellow Apple
Lemon
Cauliflower
Garlic
Ginger
Mushrooms
Onions
Parsnips
Potatoes

GREEN
Sting Beans
Broccoli
Pear
Kiwi
Cucumber
Spinach
Peas
Zucchini
Apples
Green Pepper
Lettuce
Avocado
Asparagus
Celery
Artichoke
Brussels Sprouts
Green Cabbage
Green Grapes
Honeydew Melon
Limes
Green Onions
Zucchini

BLUE
Blueberries
Blue corn
Blue Potatoes
Blackberries

PURPLE
Purple Grapes
Eggplant
Plums
Beets
Purple Cabbage
Raisins
Figs
Prunes
New Potatoes