Adding a variety of colorful seasonal foods to your plate makes for more than an eye-catching meal. A rainbow of foods creates an abundance of nutrients, each with a different variety of benefits. Studies show that most children don’t get enough of all the essential nutrients critical to normal growth and development. Including a variety of colors into each meal also insures that your family will receive the maximum amount of nutrients at each meal, which leads to them being healthier all year long! Here is a great color guide for fruits and veggies to not only help make meal planning easier but it is also a great way to incorporate color and food recognition into daily meals with your children!
Green produce contains antioxidants and helps promote healthy vision and digestion. They also help promote a healthy immune system.
- Fruits: avocado, apples, grapes, honeydew, kiwi and lime
- Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach
Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers. They also work with calcium and magnesium to build healthy bones!
- Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
- Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes
Purple and blue options have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
- Fruits: blackberries, blueberries, plums, raisins
- Vegetables: eggplant, purple cabbage, purple-fleshed potato
Red indicates produce that may help maintain a healthy heart, vision, and immunity.
- Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
- Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
White, tan and brown foods contain nutrients that may promote heart health, immunity and reduce cancer risks.
- Fruits: banana, brown pear, dates and white peaches
- Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn