Eat The Rainbow

Eating the rainbow means incorporating lots of different colored fruits and vegetables as part of a balanced diet. Download this tracker and see how many colors you can eat!  

Why Should We Eat the Rainbow? 

 1. Super Nutrients:

  • Each color in fruits and vegetables is like a superhero cape made of nutrients. These nutrients are called phytonutrients (fancy word alert!). They help plants fight off bad guys like bugs, sunburn, and other threats.
  • When we eat these colorful foods, we absorb these phytonutrients, and they become our secret weapons against illness and fatigue.
  • Vitamin C (found in oranges and strawberries) and vitamin A (in carrots and sweet potatoes) are your immune system’s BFFs.

 2. Energy Boost:

  • Imagine your body as a race car. To zoom around and play tag, you need fuel! 
  • Red, orange, yellow, green, blue, and purple foods provide different types of energy. They’re like the different gears in your car. Eating them all keeps your engine revving!


    The Colorful Menu: What Each Color Does

     1. Red Foods:

    • Superpower: Boosts heart health and fights inflammation.
    • Examples: Tomatoes, watermelon, red peppers

     2. Orange Foods:

    • Superpower: Keeps your eyes sharp and skin glowing.
    • Examples: Carrots, oranges, sweet potatoes.

     3. Yellow Foods:

    • Superpower: Supports brain function and happiness.
    • Examples: Bananas, pineapple, yellow bell peppers.

     4. Green Foods:

    • Superpower: Makes your bones strong and gives you energy.
    • Examples: Spinach, broccoli, kiwi

     5. Blue/Purple Foods:

    • Superpower: Boosts memory and fights off bad cells.
    • Examples: Blueberries, grapes, eggplant.
        Fun Ways to Eat the Rainbow:

         1. Rainbow Salad:

        • Mix colorful veggies like cherry tomatoes, cucumber, and bell peppers. Top with a sprinkle of superhero seeds (sunflower or pumpkin seeds)

         2. Fruity Kabobs:

        • Thread strawberries, pineapple chunks, and blueberries onto a skewer. You’ve got a rainbow on a stick!

         3. Smoothie Magic:

        • Blend spinach (green), banana (yellow), and frozen berries (purple). Sip your superpowers!


        Remember to eat the rainbow every day. Your body will thank you by giving you the energy to run, jump, and play! We’ll see you at the start line ready to go! 

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