Eating the Rainbow
The idea of "eating the rainbow" is something advocated by many leading health organizations and agencies. Over the years I have heard it mentioned several times, but it wasn't until recently that I started to make it a priority for my family. In fact, after a little research, I have found fun ways to incorporate "eating the rainbow" into my PICKY four year old son's day.
For those of you who are new to the idea, let me start with a brief description. Experts recommend eating at least one fruit or vegetable from five (or six) different color groups per day. The main color groups include red, orange, yellow, green and blue/purple. Some charts also include whites. Each color group offers a specific set of vitamins, minerals and phytonutrients and consuming fruits and vegetables from each color group each day ensures our bodies (especially little developing bodies) are getting a wide variety of nutrients needed to thrive. There are many charts and graphics available online outlining the health benefits of each color group (Live Love Fruit, Vitally International, PCRM, Planet Sarah, Next Level Nutritionist).
While this may seem challenging for one reason or another, it's definitely not as hard as it may seem. My son is very sensitive and getting him to try new foods (especially when he is tired or hungry) is not always easy. But, when I made it into a game after some online research, he became quite interested.
I created a simple chart with all five colors at the top followed by a row for each day of the week. When my son would eat a food from a specific color group, he would get a star. Surprisingly, he didn't even ask about a prize for completing the chart. Further, when he completed the chart for the entire week, he was so happy he danced around and asked me to hang it in his bedroom.
I have to admit that my son did get bored of the game. I am sure I could have added incentives to keep it interesting, but instead I decided to start packing the rainbow for lunch instead. I find that my son eats great while at school. So, each day I pack five small containers each with a small serving of fruit or veggies from one of the five color groups. When I pick my son up from school, he proudly announces that he ate his rainbow. Now I am less worried if he refuses his veggies at dinner since he is usually tired and less likely to try new foods at that time of day. I must note that my son is at school the entire day, so what ever he doesn't finish at lunch, he typically eats as a snack later in the day.
I now use a mix of fresh and dried fruits and veggies in my son's lunch in addition to a protein source (such as hard boiled eggs). Here are some simple suggestions to create a rainbow for your child's day:
I now use a mix of fresh and dried fruits and veggies in my son's lunch in addition to a protein source (such as hard boiled eggs). Here are some simple suggestions to create a rainbow for your child's day:
â–ªRed: Strawberries (fresh or freeze-dried), red pepper, raspberries and watermelon
â–ªOrange: Carrots, oranges, cantaloupe, apricots (fresh or dried), homemade sweet potato chips, peaches, orange peppers
â–ªYellow: Banana, pineapple (fresh or freeze-dried), yellow peppers, yellow squash
â–ªGreen: Lettuce, peas (fresh or freeze-dried), homemade kale chips, green peppers, broccoli, cucumbers, celery, honeydew
â–ªBlue/Purple: Blueberries (fresh or freeze-dried), homemade beet chips, raisins, prunes, plums, grapes, purple carrots
Smoothies are also a great way to consume many different colors at once. Consider a strawberry, banana, blueberry and spinach smoothie. You can even add a scoop of vanilla protein powder for added nutrition. I find that raw spinach is almost undetectable in smoothies. You can then freeze the smoothie in a reusable Little Green Pouch and pack in your little one's lunchbox.
To make it even easier, for a limited time we are offering complete Rainbow Snack Packs for your tots. Each pack contains a serving of fruit or veggies from each color group (total of five snacks per pack). We will mix and match a variety of colored fruits and veggies to keep your little ones from getting bored. We have three options to choose from: Fresh, Mixed (combo of fresh and dried for varying textures) and Dried. All options are 100% organic and packaged in 100% non-toxic compostable plastic. Each snack pack is $7.00 and you can order in our Super Snack section of our online store.
Also, we would love to hear from you with your ideas on getting your child to eat the rainbow! Please email us and we will feature them on our facebook page.
Bio: Jaime Askew is a Bay Area mom and the owner of Mommy Made Goodness, a home delivery service offering fresh and nutritious meals and snacks for babies, toddlers and beyond using the highest quality, all natural, organic and local ingredients. All of their foods are made to order without the use of preservatives, additives or added sugar and packed in 100% compostable containers. In addition to providing busy Bay Area parents with nutritious foods for their little ones, Mommy Made Goodness has teamed up with Dr. Amy Maidenberg, MD of Sage Pediatrics and Dr. Hillary Roland, ND to offer expert advice and support on raising healthy kids through online articles and lectures across the Bay Area.
Mommy Made Goodness is proud to offer Macaroni Kid readers a 15% discount off their ï¬rst order. Simply enter promo code Macaroni15 at checkout. For more information about Mommy Made Goodness or to place an order for home delivery, visit them online at www.mommymadegoodness.com. Their foods may also be purchased locally at Diablo Foods in Lafayette (aisle 10). Please contact Jaime directly with any questions by email at jaime@mommymadegoodness.com or by phone at 925-386-6204.
