Your Cheat Sheet For Adding More Fruits and Veggies to Your Diet

Your Cheat Sheet For Adding More Fruits and Veggies to Your Diet

Whenever I used to ask my kiddos what they want for dinner| I already knew what they were going to say: the answer was always “pasta.”” They even asked for it one time for breakfast. Getting my kids to branch out from their comfort zone and try anything but “”arms”” (that’s what my 4-year-old calls pasta elbows) was such a struggle. I never wanted to force them to eat adventurously but wanted their curiosity to inspire them instead.

I read somewhere that kids need to see and try foods three or four times in order for them to feel familiar| so I decided to bombard them with an eyeful of variety. I got creative and started making rainbow meals. The idea is that each plate has a food that represents every color of the rainbow. The concept is actually great for adults too| and I found I was eating more of a variety as well. I kept their colors separate using divided plates and silicone muffin cups u2014 all hell would break loose if their sweet potatoes touched their quinoa u2014 but for the grown-ups| I’d mix our foods together into big colorful bowls we couldn’t wait to eat.

Luckily| Mother Nature has the naturally bold-colored foods that contain all the good-for-you vitamins| minerals| and antioxidants you need| so focus on fruits| veggies| nuts| and whole grains. For some vibrant inspiration| this is the list I use to create my rainbow meals. Choose one or two foods from each color category (bonus points for mixing up textures)| and get ready for a sight and flavor explosion.

| Red/Pink

Apple
Beet
Cherry
Cranberry
Goji berry
Grapefruit
Kidney bean
Pear
Pomegranate seed
Radish
Raspberry
Red onion
Red pepper
Red plum
Red potato
Red quinoa
Rhubarb
Salsa
Strawberry
Tomato
Tomato sauce
Watermelon

| Orange

Apricot
Butternut squash
Carrot
Mango
Orange
Orange pepper
Papaya
Peach
Pumpkin
Red lentil
Sun gold tomato
Sweet potato
Tangerine

| Yellow

Apple
Banana
Corn
Egg
Golden raisin
Grapefruit
Lemon
Parsnip
Pineapple
Polenta
Spaghetti squash
Star fruit
Yellow pepper
Yellow squash
Yellow tomato
Yukon gold potato

| Green

Apple
Artichoke
Asparagus
Avocado
Broccoli
Brussels sprout
Celery
Cucumber
Edamame
Honeydew
Grape
Green bean
Green pepper
Kale
Kiwi
Leek
Lettuce
Lime
Olive
Pea
Pear
Pickle
Pumpkin seed
Seaweed
Snow pea
Spinach
Zucchini

| Blue/Purple/Black

Black bean
Blackberry
Blueberry
Date
Eggplant
Grape
Olive
Plum
Prune
Raisin
Red cabbage
Wild rice

| Brown/Tan/White

Applesauce
Bread
Cauliflower
Cheese
Coconut
Cracker
Hummus
Lentil
Mushroom
Nut/nut butter
Oatmeal
Onion
Pancake/waffle
Pasta
Pita bread
Potato
Quinoa
Rice
Sunflower seed
Tortilla
White bean
Yogurt