Are you eating a rainbow of fruits and vegetables?

The Importance of colour variety in every meal

The phrase “eating a rainbow” of fruits and vegetables is a simple, visual way to remind us to add more naturally occurring colours into our snacks and meal time...why?

Nutrient dense fruits and vegetables get their color from vitamins and phytonutrients which are essential for our well being.  Eating a colorful range of foods helps you get them all.

Here is a fun quiz you can do as a family:

  • What colour is beta-carotene? (answer: yellow-orange)
  • Which offers the most Vitamin K – Spinach or Kale? (answer: Kale)
  • To improve your memory, what small fruit should you eat more of? (answer: blueberries)
  • What red fruit has a lot of Vitamin C? (answer: strawberries)

During the cold months, buy some frozen fruit, mix some yogurt and a little milk to make smoothies in your blender – perfect for on the go or as a healthy dessert.

Trying to eat healthy year-round can be a challenge especially with food costs on the rise. Turn your kitchen into a mini cannery and save a bundle on groceries while teaching your children the value of preserving excess produce to consume out of season.

Substituting your own home-made popsicles is a fun way to reduce sugar in their diets – experiment with fun molds for even more adventure!

Kids and parents alike love pickles especially as a school snack or on our favourite burger.  With a few simple ingredients, you can make your own at home.

  1. Slice cucumbers as desired
  2. Mix a basic brine made of water, vinegar and all spice seasoning
  3. Place your cucumbers into a mason jar then add some dill sprigs, sweet (Vidalia) onion slices and garlic before filling with the brine – seal the lid tight
  4. Refrigerate for at least a day to lock in the flavour

Cool and crunchy...these can be cut into little spears, plus last for several weeks in the refrigerator once opened.

 When kids eat healthy, they have the fuel to overcome anything.

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