
It is #TuesdayTips and today we are talking about Tasting the rainbow. When we talk about eating the Rainbow, we don’t mean skittles. There is so much information to help both you and your child on having a better balanced meal and adding in color.
The good news is that each color of the rainbow helps with our bodies.
Red helps with fighting off heart disease, lowering the risk of cancer, regulating blood pressure and lowers bad cholesterol

This includes:
Apples
Cranberries
Pink Grapefruit
Red Currants
Strawberries
Blood Oranges
Lingonberries
Pomegranate
Red Pears
Watermelon
Cherries
Nectarines
Raspberries
Red Plums
Red Cabbage
Tomato
Red Chicory
Red Potato
Beetroot
Red Chard
Red Bell Pepper
Red Jalapeno Pepper
Purple/Blue helps with lowering the risk of cancer

This Includes:
Aubergine
Purple Kale
Purple Potatoes
Beetroot
Purple Carrots
Turnips
Purple Bell Peppers
Purple Cauliflower
Blackberries
Plumes
Prunes
Blueberries
Purple Grapes
Figs
Raisins
Green helps keeps eyes healthy and protects our brains

This includes:
Artichokes
Bell Peppers
Celery
Avacado
Broccoli
Edamame
Green Peas
Green Chard
Mustard Greens
Beet Greens
Mustard Greens
Okra
Bean Sprout
Cabbage
Green beans
Kale
Spinach
Watercress
Green Tea
Limes
Green Apples
Olives
Kiwi
Pears
Orange and Yellow helps with lowering the risk of cancer, heart disease, and helps our immune system

This Includes:
Carrot
Tumeric
Orange Bell Pepper
Sweet Potatoes
Pumpkins
Yams
Apricots
Kumquat
Nectarine
Passionfruit
Blood Orange
Mandarin
Oranges
Peach
Cantaloupe
Mango
Papaya
Persimmon
Corn
Ginger
Yukon Potatoes
Yellow Onion
Yellow Bell Pepper
Squash
Apples
Lemons
Asian Pears
Pineapple
Bananas
Starfruit
White helps lower blood pressure and cholesterol

This includes:
cauliflower
onions
garlic
turnips
parsnips
mushrooms
white beans
Citrus helps with keeping a healthy heart, and immune system.

This Includes:
Lemons
Limes
Oranges
Grapefruit
Yuzu
Kumquat
and more more
Now that we have covered what the rainbow consists of, we need to cover the how to do. It is easier said than done right? So here are my tips and tricks or you can check out my facebook group: Kid Made and Kid Approved for more.
- Eat your fruits and veggies, be the role model for your kids
- Get them involved in the cooking
- You can grow your own garden, even indoors
- Change names to veggies and explain their superpowers
- Serve with every meal
- Use the 1-3 bit rule. They must take at least one bite before leaving the table.
- Have them easily accessible
- Let the kids play with the cut veggies and create art
- Hide or remove the junk or unhealthy options
- Use dips
- and last resort, hide them in food.
Now no one will eat all veggies and fruits, it is just fact but if you can grow your child’s palette to have a list that covers the rainbows, you are on to creating your own little rainbow. Remember that it stakes 15 tries ( and I am not referring to bites) to get your child to begin liking something.
Here is a list of fun ways to incorporate the rainbow into your meals.