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Eat the Rainbow!
As the summer ramps us, so many fruits and veggies come into season, meaning they are at their freshest and tastiest. This can be a good time to work with picky eaters on trying new foods, or to expand the palate of a kid who is willing to eat almost anything. Fresh means tasty!
Benefits of Eating Green, Purple, and Yellow Fruits & Veggies
Did you know that different colored fruits and veggies can also have different nutrients? This month we’re focusing on green, purple, and yellow foods, all of which can bring certain vitamins and minerals that kids need to grow big and strong.
- Green Foods are full of vitamins A, K, and several B vitamins . They also have minerals like calcium, iron, magnesium, and potassium, and they’re a great source of fiber.
- Purple Foods have high amounts of vitamins A, C, and K, and have anthocyanins, making them good for the immune system, for anti-inflammation, and gut health.
Yellow Foods are rich in vitamin C, vitamin A and potassium, important to support the immune system, vision, and healthy bones.
While that all sounds great to an adult, none of that will convince a kid to eat a piece of kale! So, it’s a good thing we have 3 great snack ideas full of green, purple, and yellow foods!
Great snack ideas to get your kids to eat green, purple, and yellow foods:
- Fruit and Veggie Kabobs: Sometimes sandwiching something new between a kid’s favorite is a good way to get them to try something new. A kabob is perfect for that. You can put kiwi, peaches, pineapple, and grapes on a stick along with some sugar-free yogurt, a nut-butter of choice, or melted dark chocolate for dipping. This snack also works well for people who need to be sensitive for allergies because of how easily they can be modified to accommodate. They’re also easy to handle for al fresco eating.
- Homemade Smoothie Bowls: Smoothies are great, but smoothie bowls are a fun and unique way to get fruits, veggies, and other power foods like honey or fiber. Mix blueberries, some spinach, and yogurt together in a blender then top with whatever the kids would like. Giving them some choice as to what toppings they have helps them feel empowered, and sometimes kids are more inclined to eat things if they get a choice.
- Spinach Hummus: Another sneaky way to get kids to eat their green, and maybe some grilled eggplant, is by having them dip it in something they like. If hummus is something a picky eater is willing to explore, blending some spinach or kale into it and then giving them new foods to try is a sneaky way to get them key nutrients.
What are some of your favorite purple, green, or yellow foods?
by Bethany Verrett
Bethany is a freelance writer and editor. Click on her name to find out more!
Click here to read about important nutrients for growing kids!
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