How To Eat A Rainbow In A Week and Ways to Help your Children Eat Healthy too

So many people are looking for healthier choices in the wake of this awful pandemic. The fitter and healthier we are, hopefully the stronger we will all be if and when we need to be. So in this post I will be giving you all some ideas on how to eat a Rainbow worth of healthy foods in a week. I once read a study that said its about variety over quantity, so now I try and mix it up each week.

TOP TIP: An easy way to get veg into children is to add tiny cut up amounts into casseroles or anything which has a sauce or gravy to disguise any strong tastes. I like the bags of tiny frozen veg you can buy, just tip a mugs amount into every meal you make.

TOP TIP: If you are doing any baby led weaning, here are some ways that you can cut up fruit and vegetables to make it easier for children to pick up and eat.

Here are some inspirational colours of Fruit and Vegetables that you could use for your week enjoying an Edible Rainbow of Food.

RED

Strawberries
Raspberries
Tomatoes
Apple

Chilli
Pepper

Cherries
Cranberry
Grapefruit

Pomegranate
Red Currants
Red Onions
Water Melon

ORANGE

Oranges
Carrots

Apricot
Pepper
Peach
Squash
Nectarine

Pumpkin
Papaya

YELLOW

Mango
Lemon
Pepper
Sweetcorn
Pineapple

GREEN

Lettuce and Leaves
Avocado
Spinach
Kale
Kiwi
Apples
Lime
Leeks
Pears
Chilli
Pepper
Cucumber
Courgette
Spring Onions

Honeydew Melon

BLUE

Blueberries
Acai Berries

PURPLE

Blackberries
Black Currants
Red Cabbage
Aubergine
Carrot

Grapes
Plums


I love nothing more than to eat a big bowl of berries with some Vegan yoghurt on top for my pudding.

I started my son on fruit and vegetables when he was really young, a large variety at his weaning stage. Because it’s really important that children eat healthily to get the necessary vitamins and minerals they need for their growth and development. And if you start them young, the more likely it is that they continue to eat that variety as they grow up.

Here are some examples and TOP TIPS that I use to get my toddler to eat his fruit.

Toddler Size! Cut up into ideal sizes and shapes to minimise choking hazards and also to inspire them to pick them up themselves. My son prefers to eat some things independently.

Make It Fun! Whether you sing a song about a Rainbow, or the Birds Eye Vegetables Advert, make food fun! Kids think things are funny and that will bring a positive energy to the scenario. I remember giving my son a piece of Mango for the first time, he must have dropped it about ten times before getting it to his mouth. He thought the slipperiness of it was hilarious! Then realised how great it tasted and there was no stopping him.

My Son has some Fave Fruit Combos!

Bowl of Mixed Berries
Mango Chunks and Melon Chunks
Apple Slices and Shapes

My Son’s Bowl of Fruit Versus My Bowl of Fruit


Some children need encouragement when it comes to eating their fruit and vegetables, check out these awesome phrases in the diagram below to get you started. You should always stick to the facts, fun and inspiring things to tell your children and young adults. Do not use language that will confuse, stick to what actually happens when they eat their greens.

Eating A Rainbow In A Week

Monday

Strawberry Yoghurt with Apple Slices
Glass of Cranberry Juice
Fajitas with Red Pepper Slices and Tomato Salsa
Bowl of Strawberries and Raspberries

Tuesday

Peach and Passionfruit Yoghurt with Peach or Orange Slices
Glass of Orange Juice
Carrot and Coriander Soup
Stir Fry with Carrots and a (Orange) Pepper

Wednesday

Chicken Breast with Sweet Potato Mash and Sweetcorn
Mango Chunks

Thursday

Kiwi Fruit cut up into some Plain Yoghurt
A Pear and an Apple
Salad with tasty leaves, crispy lettuce, spring onion and cucumber slices
Beef Stir Fry with Green Pepper, Green Chilli, Leeks and Spinach


Friday

Blueberries in Plain or Vanilla Yoghurt

Saturday

Blackberry Yoghurt with added Blackberries

Blackcurrant Cheesecake

Sunday

Mix it up! Choose some of your favourites from the week, try something new, make up your own recipe or go with other colours of food such as Pink, White or Black! Plenty of unusual fruit and veg out there!

Thank you for reading this post today, I hope you have gotten some fun ideas of things to try with your children and your weekly fruit and veg.

✩ Sabrina ✩

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