There is no simpler way to ensure your little one gets all the goodies they need than by simply selecting a variety of colourful fruits and vegetables for their meals and snacks.

Read on for why you need to make a rainbow not only on their plate but yours too.


These foods are often a good source of vitamin C for healthy growth and development and get their vibrant colour from the pigment known as lycopene, a carotenoid antioxidant.

  • Tomatoes
  • Watermelon
  • Capsicum
  • Pink grapefruit
  • Guava


Often given super food status due their richness in plant compounds like the flavonoid anthocyanin, these foods can be great for vitamin C, folate, potassium and vitamin K.

  • Blueberries
  • Black berries
  • Eggplants
  • Purple carrots
  • Purple cabbage


This fabulous green group of vegetables is one that littlies often pull their noses up at. They can be stronger in flavour so avoid overcooking and if started early you can convert the troupes.

These foods are often good sources of fibre for healthy digestive systems and vitamin C and folate for healthy growth and development.

  • Brussels sprouts
  • Broccoli
  • Savoy cabbage
  • Kale


Beta-carotene is the beautifully orange plant pigment with antioxidant actions responsible for the colour of these foods. The body converts beta-carotene into vitamin A, which is necessary for normal vision and contributes to growth and development.

  • Pumpkin
  • Carrots
  • Mango
  • Sweet potato
  • Mandarin
  • Oranges
  • Rockmelon
  • Paw paw
  • Papaya
  • Apricots


Often overlooked, these foods can easily hold their own nutritionally against foods of brighter colours, particularly the onions, which are rich in the antioxidant flavonoid known as quercetin. Foods in this group may provide fibre and vitamin C and the minerals potassium and manganese.

  • Cauliflower
  • Potatoes
  • Garlic
  • Parsnip
  • Onions
  • Bananas

Most, but not all these rainbow foods will easily adapt to a puree meal, so keep the exceptions to this in mind as your little one progresses with texture and toward family meals.

Mix it up with cooking styles, roasting fruit or veg brings out the richness of flavours that’s not seen with steamed or stewed versions.

And remember the more variety your bub sees and tastes on their plate in early years, the more likely it is that they will be happy confident eaters of a variety of different foods as they grow.

What is your little one’s favourite coloured food? TELL US in the comments below. 

Main image courtesy of Shutterstock.com
  • Great article and all children love a rainbow!


  • How fun! Helpful as well!


  • My toddler is very fussy and hard to get to eat anything colourful!


  • Pumpkin is the favourite with both my kids!!


  • Great article thanks for sharing


  • fruit and vegetables are very important in life specialy for kids


  • looking great and awesome


  • My toddler pulls out the vegies from her meals especially carrots and anything green. Interesting that green veg are a strong flavour


  • This is a great article! I have been told by many health professionals the secret is to eating healthy foods that are different colours!


  • looking sweet


  • My twins learnt about “eating a rainbow” in preschool last year. It really encouraged them to eat healthier and got them wanting to try new fruits and vegetables


  • I Would say it’s green. Cucumber capsicum, celery., broccoli. He loves it all.


  • Love this idea of eating the rainbow. Should definitely help kids want to try new foods.


  • Adults should heed all this advice too!


  • Kids will love a variety of foods of different colours tastes and textures.

    • yeah hopefully they will eat the fruit and vegies


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