If your child resists veggies or tires of the same snacks, try thinking in color. Not only are colorful fruits and veggies more appealing to the eye, but they’re also packed with essential nutrients that help kids grow strong and stay energized. A rainbow plate is a simple, fun way to make healthy eating feel like a game.
Here’s how each color brings something special to the table and why it’s worth adding more of them to your child’s plate.
❤️ Red: Sweet, Juicy and Full of Goodness
Red fruits and veggies like strawberries, watermelon and cherry tomatoes are loaded with antioxidants like lycopene and vitamin C, which help support heart health and a strong immune system.
A great way to add red to your table this summer? Try our BLT Pasta Salad. It’s a colorful, kid-friendly twist on a classic, with juicy cherry tomatoes adding a bright pop of red. Perfect for warm-weather lunches, picnics or a fun side dish that’s easy to prep ahead.
🧡 Orange and Yellow: Bright and Energizing
Carrots, sweet potatoes, oranges and mangoes get their sunny color from beta-carotene, which the body turns into vitamin A for healthy eyes and skin. These fruits and veggies often taste sweet, making them easy wins for picky eaters.
Our Mango Salsa is a fun way to sneak in a sunny dose of fruit and flavor. It’s perfect as a dip or a topping for grilled chicken or fish — bright, fresh and kid-approved.
💚 Green: Fresh and Full of Fiber
Green fruits and veggies like kale, spinach and peas are packed with fiber, calcium and iron. They help keep digestion running smoothly and build strong bones but they’re not always an easy sell for kids.
One easy way to sneak in greens? A smoothie! Our Pineapple Banana Smoothie blends sweet banana, juicy pineapple and a handful of kale into a creamy, tropical drink. It tastes like a treat but delivers a solid serving of greens — no spoon battles required.
Blend the Pineapple Banana Smoothie
💜 Blue and Purple: Bold and Brain-Boosting
Blueberries, grapes, purple cabbage and eggplant contain antioxidants that support brain health and memory. These colorful foods also make meals more exciting with their unexpected hues.
Our Colorful Veggie Slaw is a great way to add some purple to your plate. Made with shredded cabbage and carrots, it’s crunchy, flavorful and perfect as a side or taco topping.
The More Colors, the Better
Eating the rainbow isn’t just nutritious — it’s fun. Let kids help pick colorful produce, use cookie cutters to shape fruits and veggies or build their own meals using a mix of bright ingredients.
The more colors on the plate, the more variety of nutrients kids get and the more curious they’ll be to dig in. So next time you plan a meal, think like a rainbow and let color lead the way.
