Reach For The Rainbow In Every Meal - November 2024

All mothers would give the world to their kids, in a heartbeat. In fact, most would go to the ends of the earth for them. But are you feeding them the rainbow? It is not out of this world. Eating the rainbow involves eating fruits and vegetables of different colours every day. Plants contain different pigments, or phytonutrients, which give them their colour. Different-coloured plants are linked to higher levels of specific nutrients and health benefits. Unlike other fad diets, the rainbow on a plate concept is easy to master and even easier to prepare. As most of these foods are plant-based, they are naturally attractive and vibrant – often sparking joy and interest with children. Also, getting the kids involved in picking their own fruits and vegetables at the grocery store, with a rainbow food chart, will probably get them more interested in trying these foods. At the end of the day, get them to tick off the colours they have completed with the use of a rainbow colouring worksheet. This will give them a goal to reach – something to look forward to! Yellow & Orange These coloured fruits are rich in Vitamin C and carotenoids, including beta-carotene, which promotes healthy vision and cell growth. Hesperidin in citrus fruits increases blood flow and could help prevent strokes. Found in: Orange and yellow foods include the Vitamin A superfoods (pumpkin, winter squash, sweet potatoes and carrots), sweet corn, yellow summer squash, yellow and orange peppers, orange lentils, citrus fruits (lemons, oranges, grapefruit, and pomelos) pineapple, star fruit, papayas, cantaloupe, peaches, and apricots. Green Leafy green vegetables are loaded with antioxidants and folates - a nutrient that is especially valuable for pregnant women. For example, Kale has as much calcium as milk and cruciferous vegetables. Kiwi fruit has been shown to help alleviate a wide array of maladies, from the common cold to insomnia, and may even help repair DNA damage. Found in: Healthy green vegetables and fruits include spinach, swiss chard, bok choy, arugula, broccoli, brussels sprouts, asparagus, zucchini, edamame, green beans, celery, cucumbers, peas, avocado, kiwi, green grapes, and green apples. Red & Pink Rich in the carotenoid lycopene, red fruits and vegetable are a scavenger of gene-damaging free radicals that protect against prostate cancer as well as heart and lung disease. For example, strawberries have been found to prevent and even reverse esophageal cancer. Found in: Strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers and red onions. Photo Credit: Freepik Blue & Purple Blue and purple fruits and vegetables are rich in phytonutrients, including anthocyanins and resveratrol, and have been studied extensively for their anti-cancer and anti-aging properties. Studies show that berries work to repair damage from oxidative stress and inflammation. Red cabbage, which is purple, is one of the best superfood bargains and has the highest level of antioxidants per ringgit. Found in: Eggplant, purple cabbage, beetroot, radishes, purple carrots, black olives, berries (blueberries and blackberries), passionfruit, purple grapes, purple plums, prunes, and dark cherries. Brown & White Although not as vibrant or appealing as other colours of the “food rainbow”, they still contain helpful nutrients. For instance, cauliflower is rich in a healthy compound called sulforaphane. Garlic and onions are in the allium family of vegetables and packed with the powerful compounds allicin and quercetin that help to reduce the risks of cancer and have anti-inflammatory properties. In addition, mushrooms contain selenium which play a key role in supporting the immune system. Found in: White beans (cannellini, lima beans, navy beans, soybeans), leeks, bananas (considered white) lychees, white peaches, and white nectarine. Brown foods include potatoes, brown lentils, mushrooms, Jerusalem artichoke and dates. Photo Credit: Freepik Eight Ways To Aim For The Full Spectrum Work in pairs - Try to eat two servings in the morning, two in the afternoon, and two at night. Choose wisely – Be aware of the items you place in your carts. The easiest way to ensure a rainbow meal is to plan, choose and observe. Before you reach the check-out line, go through all the items and make necessary swaps if needed. All these tips apply for snacks as well – Instead of grabbing that bag of chips, opt for celery sticks, carrot sticks, green apple slices or make your own sweet potato chips instead! DIY nutrient bars – Make your own snack bars to ensure a variety of colours, such as pumpkin seeds, nuts and dried fruits. Dining out – In restaurants, try to order vegetable soups for starters and desserts which are topped with fresh fruit. Frozen produce is okay – Frozen fruits and vegetables are packed at their best so don’t be afraid to add these to your kids’ meal, be it in a bowl of oatmeal or in their dessert bowl. Pop a few frozen jumbo blueberries when you or your kids are craving something sweet and cool on those super sunny days. Frozen fruit popsicles – Make these in a variety of colours and store in the freezer for months!

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