Rainbows are beautiful to look at and this visual appeal can also be applied when creating meals for the family. Including a wide selection of fruits and vegetables during the week ensures that your children receive a variety of nutrients essential for their growth and development.
The vibrant colours seen in fruits and vegetables come from the phytonutrients present in them. Try to make plates colourful at each meal by selecting foods from each colour of the rainbow.
Red- Red fruits and vegetables get their colour from a compound called lycopene. Eat these to keep the heart functioning well. Examples include tomatoes, red peppers, red apples, strawberries and watermelon.
Orange/Yellow- These foods get their colour from carotenoids with one of the commonly known ones being beta-carotene. This is converted to vitamin A in the body and helps keep the eyes healthy so we can see well. Some common examples are pumpkin, carrots, sweet potatoes, pineapples and oranges.
Green- The pigment chlorophyll is responsible for the green colour in foods such as kale, spinach, broccoli, green peppers, cabbage and cucumbers. Encourage your children to eat these to have healthy bones, teeth and eyes.
Blue/purple- Anthocyanins, which has antioxidant properties, gives food their blue and purple colour. An antioxidant is a molecule that fights free radicals in the body which can cause damage if left at high levels. Examples include blueberries, eggplant, grapes and purple onions. Have these regularly to protect the brain and improve memory.
White/Brown- The pigment anthoxanthins gives food its white/cream colour and can be found in onions, garlic, mushrooms, cauliflower and potatoes.
As previously mentioned, all the fruits and vegetables have a combination of vitamins, minerals and other nutrients so a specific colour should not be isolated to get a certain benefit. Instead, it is recommended that as much of the different colours be consumed on a regular basis.
Make your plates as colourful as possible with these ideas:
- Practice seasonal shopping- Purchasing foods that are in season usually means that they are priced well, and due to the abundance, you have options to choose from so you can carefully select produce at their peak quality. However, when items are not in season, there isn’t a wide selection so most times you either must take what is presented or opt not to purchase at all.
- Be mindful when shopping for the week- When creating shopping lists, make sure to include at least one fruit or vegetable from each colour of the rainbow every week. If you don’t make lists, look at your shopping cart and visually check for the different colours.
- Prep fruits and vegetables as soon as possible- Sometimes foods are placed in the refrigerator and forgotten. Wash fruits and place them in plain sight so your children can easily pick them up and eat right away. If fruits and vegetables can be cut into smaller pieces, cut and place into containers in the refrigerator where they can be seen so kids can easily grab them to go or have immediately.
- Include kids in meal/snack preparations- Allowing children to be actively involved in the kitchen would encourage them to want to try the food that they are preparing. Cut fruits and vegetables into fun shapes and let them be creative with putting them on their plates.
