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Eating the Rainbow can be a great way to get your kids excited about healthy eating.
✓ Let your kids choose from a variety of fresh fruits and vegetables while grocery shopping.
✓ Use our fun Rainbow Eating Chart to check off when you’ve eaten each color.
✓ Challenge your kids to try some new fruits and vegetables.
DOWNLOAD our Eating with the Rainbow planning chart for your kids
The colors of fruit and vegetables come from the phytochemicals in plants reflecting light on the visible spectrum. This gives fruits and vegetables their color and provides health benefits that work together with the vitamins, minerals, and fiber of the food.
The more naturally colorful you can make your meal, the more benefits your family will receive.
RED fruits and vegetables contain antioxidants for heart health, as well as phytonutrients for reducing inflammation and improving immune function. They can lower cholesterol and reduce the risk of developing certain cancers.
YELLOW and ORANGE fruits and vegetables have Vitamin A & C. Vitamin A helps to promote eye health, and Vitamin C supports your immune system. ORANGE produce helps with reproductive health, cognition, and contains carotenoids that filter out UV light that harm your eyes. YELLOW produce aids with digestion, skin, hair, and bone health.
GREEN fruits and vegetables contain many antioxidants and nitrates. Leafy greens are very important to a healthy diet, offering numerous health benefits including reduced risk of obesity, heart disease, high blood pressure, and mental decline — they contain vitamins, minerals, and folic acid.
BLUE and PURPLE fruits and vegetables contain important anti-inflammatory nutrients. Anthocyanins give these plants their blue-purple pigment and can cross the blood-brain barrier to apply their benefits on brain cells. They are very important for your mood and promote healthy brain function, including your memory!
KIDS IN THE KITCHEN
Grab your kids and get cooking in the kitchen together! This teaches them important life skills and build healthy habits. Start by finding recipes, and let your kids pick what they want to eat. With your kids feeling in control, this is a great way to sneak in some learning. Shop, prep, and get them cooking!
ACTIVITIES FOR KIDS
Make shopping fun with Pete’s Produce Bingo. Print out the bingo card, and grab a crayon. Your kids can cross off the fruits and vegetables as they locate them throughout our Pete’s Market produce department.
Click here to download PETE’S PRODUCE BINGO