Getting kids and teens to eat more fruits and vegetables can be a challenge—but turning it into a fun, colourful adventure can make all the difference! Encouraging your child to “eat the rainbow” helps them get a wide range of vitamins, minerals, and antioxidants that support their growth, energy, and overall health, with each colour offering its unique benefits.

Why It Matters:

Yellow & Orange: Sweet potatoes, carrots, mangos and bell peppers provide vitamin C and beta-carotene for healthy skin and vision.

Red & Purple: Strawberries, tomatoes, blueberries and beetroot are rich in antioxidants that support heart and brain health.

Greens: Spinach, broccoli, and peas are packed with iron, calcium and fibre to help with energy and digestion.

What You Need to Know:

Easy Ways to Get Kids Involved

• Let them choose a new fruit or veg at the grocery store and experiment with it together.
• Make colourful smoothies by blending different fruits and a handful of spinach (they won’t even taste it!).
• Arrange meals by colour—try a “red day” with strawberries, tomatoes, and red peppers, or a “green day” with peas, broccoli, and avocado.
• Create fun shapes with veggies or let kids build their own rainbow plate.

How to Implement Change

Today’s Challenge: Quick & Tasty Idea: Rainbow Veggie Wraps

Spread hummus on a tortilla, layer with shredded carrots (orange), bell peppers (red/yellow), spinach (green), and purple cabbage, then roll it up for a fun and nutritious meal!

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