This ‘colourful’ diet provides children the vitamins and minerals required for healthy physical growth and cognitive development
Johanna Preeti Shamma
The common refrain of parents is that children are fussy eaters who especially detest vegetables. For them, some nutritionists recommend adopting a rainbow diet comprising colourful nutrients and phytonutrients-rich fruits and vegetables. This diet provides children the vitamins and minerals required for healthy physical growth and cognitive development. Moreover, a dash of ‘colour’ on the dining table makes food attractive and palatable to children.
The rainbow diet can be adopted by the entire family. Ideally, it requires inclusion of 30 or more ‘colourful’ fruits and vegetables into weekly meals.
Each colour represents specific phytochemicals/nutrients good for health. Initially include two to three different-colored fruits or vegetables in meals/as salads daily.
Some colorful and health inducing fruits/vegetables which make up a rainbow diet are detailed below.
Red
- Fruits and vegetables. Watermelons, tomatoes, pink guavas, grapefruit
- Phytonutrient. Lycopene from the vitamin A genre, potassium and vitamins C and K1
- Health benefits. Improves cardio health, lessens skin damage, lowers risk of cancer and is an excellent antioxidant.
Orange & Yellow
- Sweet potatoes, carrots, banana, tangerines, pumpkins, corn, pineapples.
- Carotenoids plus Vitamin A and C, potassium, folate and fibre
- Good antioxidants, improves cardiovascular and eye health.
Green
- Broccoli, cabbage, herbs, spinach, avocados, asparagus
- Phytonutrients are chlorophyll and carotenoids from leafy greens and isothiocyanates, indoles and glucosinolates from cruciferous greens. Other nutrients: fibre, magnesium, potassium, vitamin A and K1
- Anti-inflammatory antioxidants which lower cancer risk.
Blue and Purple
- Purple cabbage, blackberries, blueberries, grapes, plums, and aubergines (brinjals)
- Anthocyanins. Also rich in vitamin C, K1 and B6, fibre and potassium
- Lowers risk of neurological disorders, cancer and diabetes, improves heart health and cognitive functions.
Deep red
- Prickly pears and beetroot
- Betalains are the main phytonutrients. Other nutrients include fibre, potassium, vitamin B6, magnesium, folate.
- Regulates blood pressure levels and builds strength and stamina.
Brown and White
- Mushrooms, cauliflower, garlic, leeks, onion and radish
- Anthoxanthins rich in magnesium, fibre, potassium, folate, vitamins B6 and K1
- Anti-inflammatory, reduces risk of colon cancer, improves heart health with antioxidants.