Introduction
Rainbow violet, indigo and blue
Rainbow green and yellow too
Rainbow orange, Rainbow red
Rainbow smiling overhead.
Come and count the colors with me, how many colors do you see?
1,2,3,4 up to green 5,6,7 colors can be seen.
This is a fun preschool song still stuck in my memory reminding me of days at home with littles, both my own 3 and the many others who I was blessed to take care of over the years. Inevitably this song would make an appearance early March in anticipation for St Patrick’s Day and the arrival of spring. Songs, books, crafts and yes colorful food would make its way into our home.
Years later, while homeschooling our 3 sons, I taught a class on Eating the Rainbow to a homeschool coop class. I picked the theme as I have always been interested in nutrition and encouraging children to eat the rainbow of colors through fruits and vegetables seemed like a fun way to do it! Also, encouraging fruits and vegetables seemed to be a unifier among the parents, as many of them were on diverse diet plans.
The homeschool coop class was the first time I really encountered the whole Eating the Rainbow concept. It was a successful class and propelled me to start the journey of intentionally eating colorful foods at home. As I explored the diverse nutrients found in the different pigments of foods and the many health benefits in them it became a passion of mine to creatively prepare colorful meals. It is still a work in progress but it is a fun and purposeful endeavor.
Colors and their health benefits
Rainbow violet, indigo and blue– First, does anyone else wonder what indigo is? Well, upon looking it up, it is a deep rich color located between blue and violet on the color wheel. For years, the words anthocyanins and flavonoids have been popping up describing these vibrant colors of foods. These powerful antioxidants tout brain health, anti-aging properties and heart health as their top benefits. Some of the many easily accessible foods that fit this category are blueberries, blackberries, concord grapes, plums, purple cabbage, purple carrot, purple potatoes and purple sweet potatoes.
Rainbow Green– Green fruits and vegetables are abundant and are packed with phytochemicals which protect the cells from free radical damage. They are packed with chlorophyll, fiber and folate which has anti-cancer properties. It is very easy to incorporate green fruits and vegies into a daily diet as they are so plentiful. Some great examples are as follows: broccoli, spinach, lettuce, cucumber, green grapes, kiwi, green apples and pears. The list goes on and on……
Rainbow Yellow/Orange– These colorful cuties are packed with vitamin C and beta-carotene, which are known to help with eye health, immune support among other things. Well known fruits and vegetables are carrots, sweet potatoes, bell peppers, pumpkins, lemons, mango, cantaloupe and peaches. Again, as with all the colors there are so many options.
Rainbow Red– This color is known for its high content of the antioxidant lycopene. Heart health and anti-cancer properties makes this one a star. There are many wonderful red foods to choose from including: beets, radish, tomatoes, red peppers, rhubarb, strawberries, raspberries and pomegranates.
White and Brown– so this doesn’t exactly fit with the fun little rainbow song shared at the beginning of the article, but it’s important to not forget about the white and brown foods that grace our tables. These often overlooked but nutrient-dense foods have immune boosting and anti-inflammatory effects as well. Nutritious foods such as bananas, garlic, onions, cauliflower, mushrooms, potatoes, dates and leeks fit this category.
Incorporating more colors to diet
Intentionality was the first step in making this positive change in my household. Practically speaking, it meant creating a list of all the colorful foods in categories of foods we would eat. Writing it out, or printing out one already formed (like this one) and posting it on the refrigerator or common spot seen daily is a great way to get started. This then becomes a daily reminder for the whole family to choose a variety of colors to fill their plates. It can become a fun way to get the whole family involved.
A typical day of eating the rainbow goes something like this: breakfast- a super smoothie with spinach, banana, strawberries and kiwi. Lunch- minestrone soup loaded with onions, garlic, carrots and celery. Afternoon Snack- cut up raw vegies with hummus. Dinner- sheet pan meal with meat protein and vegetables such as broccoli, mini potatoes, peppers and onions. After dinner snack- bowl of mixed berries with a little cream and pinch of stevia.
Visiting local farmers markets and family farms can be a great way to get the family involved. Eating seasonal produce can be a great way to get vital nutrients throughout the year. In past years we have been part of a local farm share where we purchase a monthly box of seasonal fruits and vegies. It requires creativity as different foods show up in the boxes throughout the year. It can be a wonderful way to expose the family to all the wonderful diverse foods available to us.
Conclusion
According to www.dietaryguidelines.gov we should all be eating 2 servings of fruits and 2.5 servings of vegetables a day for disease prevention. Sadly, most Americans are not even coming close to this daily recommendation. As with any positive change, intention and planning go a long way. Prominently displaying a colorful fruit and vegetable chart in the kitchen, carefully planning out grocery lists filled with a variety of colors and creating fun, colorful meals for our families will help us be successful in this endeavor. Loading meals such as smoothies, soups, stir-fries and salads with fruits and vegetables makes this goal very attainable. It has become an enjoyable and rewarding part of my day to eat this way and hopefully it will be for you too!
