Your Kids Can Eat Rainbows

Your Kids Can Eat RainbowsKids love rainbows! What’s not to like, they’re so bright and colourful! Did you know you can take their love of rainbows and put it on a plate filled with fruits and vegetables?! Using a rainbow as a guide you can ensure your children benefit from a wide range of vitamins, minerals and phytonutrients in their diet.

Phytonutrients are natural chemical compounds found in all plants; they protect against disease and promote health in plants and humans. They also give fruits and vegetables their colour. No single fruit or vegetable provides all of the nutrients kids need to be healthy. Eating a variety of colourful fruits and vegetables everyday is the key!

By breaking produce down into colour groups of fire-engine red, vibrant orange, sunny yellow, rich green, and deep purples you can make eating fruits and vegetables fun for your kids!  Even at a very young age kids can easily grasp the concept of eating a rainbow.

Here are some examples from each colour group:

  • Red Apples, cherries, peppers, raspberries, strawberries, tomatoes
  • Orange Apricots, cantaloupe, carrots, mangoes, oranges, sweet potatoes
  • Yellow Bananas, peppers, pineapple, corn, grapefruit, squash
  • Green Broccoli, cucumbers, grapes, peas, spinach, kiwi
  • Purple Beets, blackberries, blueberries, red cabbage, eggplants, plums


As parents we “know” our children should be eating a minimum of 5 servings of fruits and vegetables a day, but this knowledge doesn’t seem to be making its way into their diets!

Here are 5 tips to encourage your kids to eat more fruits and vegetables:

1. Keep Fruits and Vegetables in Sight: Stock your fridge full of washed and ready to eat fruits and veggies.

2. Remove the Competition: If you have unhealthy food options like sweets, chips and other junk food around they will usually be chosen over fruits and veggies! Stick with healthy foods in your kitchen.

3. Prepare Meals Together: Start bringing kids into the kitchen at a young age. Toddlers can wash and rip lettuce, preschoolers can measure and stir, and older kids can find recipes and help create meals. Children are far more likely to dig into a new dish if they helped prepare it!

4. Keep it Simple: Veggies taste best when you don’t do too much to them.  Eating them raw seems to be a favorite with kids.  Add some yummy dip and you’re done!

5. Keep trying: Kids need to be exposed to, and ideally taste, a new food as many as 10 to 15 times before they’ll accept it.  Just getting them to take one bite is a victory!

Do your kids eat five colourful fruits and vegetables every day?

Kia Robertson

Kia Robertson is a mom and the creator of the Today I Ate A Rainbow kit; a tool that helps parents establish healthy eating habits by setting the goal of eating a rainbow of fruits and vegetables every day.

Kia recognized the gap between parents "knowing” their children should be eating fruits and vegetables and them actually achieving this with their children on a daily basis.

Despite the information that is available on the importance of kids eating a minimum of five servings a day, studies from around the world have shown that kids aren’t eating enough fruits and vegetables.

Having grown up as a very picky eater Kia understands how challenging it can be to get kids interested in eating fruits and vegetables. Still being a kid at heart, Kia set out to find a way to make eating fruits and vegetables fun... even for picky eaters!

Kia created the interactive Today I Ate A Rainbow chart and wrote The Rainbow Bunch book to help parents turn knowledge into action! She believes parents play the most important role when it comes to raising healthy kids, which is why her rainbow kit encourages children and their parents to work together to set healthy eating habits. Today I Ate A Rainbow gives parents and children the knowledge and tools they need to make healthy choices!

Eating a rainbow is a fun and easy way to get kids thinking about the importance of eating a variety of colorful fruits and vegetables everyday. By breaking produce down into color groups of red, orange, yellow, green and purples you can make eating fruits and vegetables fun and easy for your kids! Even at a very young age, kids can easily grasp the concept of eating a rainbow! For more information please visit

Kia is busy working on her next book in the Rainbow bunch series which is all about picky eating, a subject she is very familiar with! There will be four more books in this series coming out in the New Year.

Kia lives in the beautiful Okanagan Valley in British Columbia, Canada with her daughter Hannah and husband Jamie.

Note: This Perspectives Blog post is written by a guest blogger of The opinions expressed on this post do not necessarily reflect the opinions of Dr. Greene or, and as such we are not responsible for the accuracy of the information supplied. View the license for this post.

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