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How to eat a rainbow

Getting kids to eat vegetables can be a challenge, so any aid to encourage them to embrace a healthy diet has to be worth giving a try.

The concept of a rainbow is one of the things children learn at an early age and is often seen as almost magical. Having a rainbow on the fridge door is a good reminder and could even be a design project for the kids to create.

Then the challenge is for everyone to ‘eat a rainbow’ every day (including Mum and Dad).

Get the project started

The first step is to list all the fruit and vegetables that you can think of and organise them under their colour on the rainbow.

Red: Red peppers, tomatoes, red apples, plums, radishes, raspberries, strawberries, watermelon

Orange: Oranges, mandarins, satsumas, orange peppers, sweet potatoes, carrots, peaches.

Yellow: Bananas, lemons, corn on the cob, sweetcorn, parsnips, yellow peppers, pears

Green: Spinach, lettuce, cabbage, avocado, broccoli, limes, green beans, green apples, cucumber

Blue/Indigo/violet: These are harder, but be creative: blueberries, maybe black grapes (they have a bluish tinge), red cabbage, beetroot, aubergines, prunes, purple broccoli, dried fruit, red onions.

Get your family involved and use the internet – there are lots of rainbow charts of vegetables. You might want to add white to include cauliflower, mushrooms, onions, etc.

Then create a family chart, so everyone ticks off their colours each day.

Invent creative ways of eating your rainbow

If your family likes coleslaw, make some redslaw, with red onions, red cabbage, beetroot and carrots.

Create interesting and colourful snacks to replace crisps and sweets. Carrot sticks, cucumber pieces, pepper wedges with hummus. Keep prepared vegetable sticks in the fridge in plastic bags, so nobody makes excuses about ‘no time’.

Make casseroles and stews more interesting with different colour vegetables and when it’s salad season, you can be sure that eating a rainbow is much easier as you can almost get the whole spectrum on a plate!

It’s so much easier to eat healthier – and it makes dinner time more interesting, as the whole family is involved with what they’re eating.