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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.

RED

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

PURPLE/BLUE

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

GREEN CRUCIFEROUS

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


ORANGE

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

WHITE

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
  • Loving the rainbow idea, great for kids and mums.

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  • the blue purple group is the hardest to do everyday, but delicious!

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  • My 9 month old love all fruits and veggies. It is my 5year old who is fussy when it come to eating. Great article.

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  • This is great advice!

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  • We struggle to eat all the colours of the rainbow but it’s a really great teaching advice!

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  • We love to eat all of the colours of the rainbow! 🙂


    • Fruit salad is so good for eating a rainbow.

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  • Great to have a variety of fruits.

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  • Just made stew for dinner it’s a rainbow so good for you.

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  • I totally agree with you (-:

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  • What a great article!

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  • great way to get all the goodies into my grandaughter

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  • My little ones favourite are mangoes, mandarines, watermelon, grean beans, carrot, some times sweet potato. Bananas were ok but not the favourites at the moment. But hopefully all will change and she’ll be willing to try more and more 😉

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  • My Bub is having all different colours at the moment. He loves his veggies and there is always at least five different veggies in his dinner.

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  • At the end of the rainbow there is always a pot of gold 🙂

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  • Love eating a rainbow..and my all time fav is fresh fruit salad with stone fruits, oh soooo yumm. thanx.

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  • Who doesn’t want to eat a Rainbow???

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  • great things to read here

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  • this is a super cool post – love the wording ‘eating a rainbow’ this is a magic way of helping kids (and adults) ensure their plate is filled with colourful, healthy goodness!

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  • Very interesting!

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  • Lke it

    Reply

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