No, we aren’t talking about Skittles. Eating a rainbow of veg and fruit is an easy way to boost your family’s health and make meals look more appealing to kids. Expert nutritionist Dr Laura Wyness explains why it helps, and how to get started.
No, we aren’t talking about Skittles. Eating a rainbow of veg and fruit is an easy way to boost your family’s health and make meals look more appealing to kids. Expert nutritionist Dr Laura Wyness explains why it helps, and how to get started.
Eating the rainbow doesn’t just increase the variety of nutrients your kids get, it’s also a great way to help them enjoy veg, fruit & beans. Colour makes food more appealing, and offering a mix of colours gives children more choice, texture and taste to explore.
Dr Laura Wyness, one of our brilliant expert panel members, is here to walk you through why eating the rainbow is such a good idea and how to get going. Why not challenge your family to try it using our wall chart below?
It’s a great idea to eat a rainbow of different vegetables and fruit. Each colour brings its own mix of vitamins and minerals that support children’s growth and wellbeing. Eating the rainbow is not only good for health, it also looks great on the plate, which can really help encourage kids. Let’s take a look at each colour and some simple tips.
White
White veggies and fruit include cauliflower, parsnips, celeriac, onions, white beans (butter, canellini and haricot) and mushrooms. Did you know mushrooms are one of the few plant sources of vitamin D? Leaving them on a sunny windowsill for a couple of hours before eating can increase their vitamin D content, great for supporting strong bones!
Yellow
Yellow veg and fruit includes sweetcorn, yellow peppers, some squashes mango and bananas. Fun fact: the tallest sweetcorn plant ever recorded grew just over 10 m high! Yellow veg are rich in antioxidants and vitamin C, supporting digestion and gut health as well as immunity.
Orange
Orange veg and fruit such as butternut squash, pumpkin, orange peppers, carrots, sweet potatoes, oranges and papaya are packed with beta-carotene, which supports healthy eyes. (Carrots really do help with eyesight…just maybe not night vision!) Their natural sweetness makes them a hit with many kids. Store sweet potatoes in a paper bag at room temperature and they’ll last up to three weeks.
Red
Red veg and fruit include tomatoes, red peppers, radishes, raspberries and strawberries and they’re full of antioxidants like lycopene and vitamin C, supporting heart and immune health. A red pepper actually contains more vitamin C than an orange! Their bright colour makes them especially appealing. Try serving them raw with dips for an easy afternoon snack.
Purple
Purple veg and fruit such as aubergines, beetroot, red onions, purple broccoli, red cabbage, grapes and blueberries contain anthocyanins, which help protect cells from damage and support brain health. The flavours can be strong, but simple prep can make them kid-friendly. Try homemade coleslaw with grated red cabbage, carrots or apples mixed with a little yogurt or mayo. Some kids love the “purple tongue” challenge from raw red cabbage or beetroot!
Green
Green veg and fruit covers everything from leafy greens (spinach, kale, salads) to courgettes, leeks, broccoli, green beans, cucumbers, limes and grapes. Their colour comes from chlorophyll, and they’re rich in nutrients like vitamin K, great for strong bones and healthy teeth. Fun fact: broccoli is actually a tight bundle of flower buds that haven’t opened yet!
Dr Laura Wyness PhD
Laura is a freelance Registered Nutritionist in public health nutrition. Her work includes providing online nutrition support for individuals. Laura loves reviewing the scientific evidence and translating it into clear and practical messages, and of course testing out new recipes.
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