Eat The Rainbow!

Rainbow- Besides being an intriguing phenomena, also plays a great role in the food department for children as well as adults! Introducing your little one to a variety of colourful fruits and vegetables every day at an early age has great benefits in the long run.

Some of the known benefits are:
1. Provide a wide range of valuable minerals and nutrients like Fibre, Vitamin A, Vitamin C, etc
2. Ensure the child’s healthy growth and development
3. Boost immunity and help prevent chronic illnesses now, and in the future
4. Contain high fibre which aids in the proper functioning of the digestive system and prevent constipation

The chemicals that give fruits and vegetables their vibrant colours also have some great properties, which are essential for your child. Each color in fruits and vegetables is caused by certain specific phytonutrients, which are natural chemicals that help protect plants from bacteria, germs, bugs, the sun’s harmful rays, and other threats. And each color indicates an abundance of specific nutrients.


Red foods are packed with lots of antioxidants, vitamins and minerals like Vitamin A, Vitamin C, and Potassium. They help in preventing and fighting chronic heart diseases, cancer and can also
help improve your little one’s memory and brain function.
Fruits: Apples, Strawberries, Tomatoes, Cherries, Watermelon, Cranberries, Pomegranate,  etc
Vegetables: Beetroot, Red peppers, Red onions, Red Cabbage, Radish, etc


Orange and Yellow foods are the highest sources of Vitamin A and Vitamin C which are great for the body! They help boost the immune system and may also help reduce the risk of development of inflammatory disorders.
Fruits: Oranges, Grapefruit, Mangoes, Papaya, Pineapple, Peach, Banana, Apricots, etc
Vegetables: Carrots, Lemon, Corn, Sweet potatoes, Yellow bell pepper, Pumpkin, etc


Green fruits and veggies are powerful detoxers and energy boosters. Greens also contain the right amount of vitamins, potassium and calcium which are essential for your child’s healthy bone growth and strength, improving immune function and also supporting healthy cells, lungs, arteries and vision.
Fruits: Kiwi, Pear, Green apple, Green Grapes, etc
Vegetables: Spinach, Broccoli, Avocado, Peas, Zucchini, Kale, Asparagus, Brussels sprouts, etc


Blue and purple fruits and veggies contain a plant pigment called anthocyanin which helps increase healthy cells, fights inflammation, protects urinary tract health, prevents and controls obesity and boosts memory.
Fruits: Plum, Purple Grapes, Blueberries, Blackberries, Figs, Raisins, etc
Vegetables: Eggplant,, Beets, Purple Cabbage, etc

While getting your little one to eat those colourful fruits and veggies may not be as easy initially, here are some ways to make it easier:

1. Help them understand why fruits & vegetables are important
Fruits & Veggies are the new candies! Explain to your children how good these foods are for their bodies in fun, interesting ways like drawing, colouring, sensory play with various different kinds of fruits and vegetables, etc

2. Disguise the food
Serve the fruits and veggies in fun shapes, sculptures and designs, it always works! You can also make a fun bonding session out of it by involving your children in the process of plating it up. This will increase their interest in what they’re eating.

3. Let your child track what they’re eating
Your child can keep a diary or a table chart to track how many fruits and veggies they eat in a day. This way, they will look forward to eating more!

4. Take them grocery shopping
Take them grocery shopping to select what fruits and veggies they’d like to eat throughout the week. Introduce them to at least one new fruit and veggie every time you go shopping.

5. Don’t force it
It’s absolutely normal for your little one to not like a fruit or veggie the first time they try it. Give it a few more tries in different ways, but if the response is still the same, it’s time to switch to a replacement.

New year, New resolutions! Let’s all try to add more colour to our plates this year
Let us know how you get your little one to eat the rainbow :) 

Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.