In childhood a healthy diet is essential for children to grow up healthy, but also to promote eating habits that they maintain into adulthood. Have you heard of rainbow color game to teach children to eat healthy? Join him and fill your plates with color!
Fruits, vegetables and vegetables are an essential source of nutrients that we must consume daily and that have very attractive colors for the little ones. Sometimes it is difficult to introduce these groups into children's food, but by presenting them in a fun and colorful way we can stimulate their consumption.
In addition to being high in fiber, vitamins and minerals, we find antioxidants in the colors of fruits, vegetables and vegetables. If we divide the foods in these groups by color ranges, we will find in them a multitude of benefits for the body.
- Red color
Peppers, radishes, tomatoes, cherries, strawberries, pomegranate, watermelon ... These foods are rich in lycopene and anthocyanins, improve heart health and lower the risk of certain types of cancer. They also intervene in cardiovascular health, reduce urinary system diseases and protect memory.
- Yellow and orange color
Apricots, pumpkin, peppers, carrots, persimmons, lemon, corn, tangerines, mango, apples, peach, oranges, medlars, pineapple, bananas ... They contain carotenoids, flavonoids, vitamin C, potassium and folic acid. Carotenoids are precursors of vitamin A, essential to protect the skin and sight. They help maintain strong bones and intervene in the immune system, reducing the risk of infections. In addition, it improves cardiovascular health as they help lower cholesterol.
- Green color
Swiss chard, avocados, artichokes, broccoli, zucchini, lamb's lettuce, plums, endive, asparagus, spinach, peas, green beans, kiwi, lettuce, apple, cucumber, peppers, cabbage, green grapes ... They are rich in magnesium, lutein, potassium, vitamin C and K. Protect eyesight, strengthen the immune system and reduce cardiovascular risk. They also improve digestion and prevent constipation. In pregnancy, these foods prevent the appearance of defects in the neural tube of the fetus due to their high content of folic acid.
- Blue and purple color
Blueberries, aubergines, figs, plums, red cabbage, blackberries, beets, black grapes ... They have a high content of antioxidants such as quercetin, anthocyanins and flavonoids, and vitamin C, which intervene in cellular aging, prevent certain types of cancer, improve the cognitive health and decrease the risk of coronary heart disease.
- White color
Garlic, onion, mushrooms, custard apple, cauliflower, asparagus, pear, leeks ... They contain a large amount of phytochemicals such as allicin, and potassium. They prevent diabetes associated with excess weight, and some types of cancer. They have anti-inflammatory properties and help strengthen the immune system. They also lower blood pressure and cholesterol.
Create color shows on your children's plates and make them enjoy a healthy diet! Present the plate with different shapes, figures and a variety of colors to attract the attention of the little ones. Of course, if they help with the preparation, it will also be much easier to encourage them to eat it. Some examples of attractive dishes would be:
- Colorful salads and stir fries
If you combine the color green and orange, they will make a very beautiful and irresistible composition for the eyes of children, for example spinach and grated carrot. You can also mix vegetables, fruits and their colors. A rich salad would be lamb's lettuce, mango and strawberries. You can mix more colors like white, green, orange and purple, creating a colorful stir fry of cauliflower, peas, carrots and beets.
- Skewers or fruit salads
Remember that there must be a variety of colors: strawberry, peach, green and black grapes, ...
- Double color purees
Make two purees of very different colors, one of leek and another of pumpkin for example, and serve them on the same plate trying not to mix the colors. It will be a very fun dish for children!
Do not forget that, To get the benefits of these food groups, it is very important to consume them in a varied way, including two or three colors on our plate every day. Although it is true that the daily consumption of fruits, vegetables and vegetables is very important, it is even more important to avoid the consumption of foods with a large amount of sugar, fats and refined flours.
These ultra-processed products, on the one hand, displace the consumption of fresh products and, on the other, favor overweight, childhood obesity and the early appearance of many of the diseases that vegetables are protective against.
Make your children curious about these foods, lead by example and offer them fruits, vegetables and vegetables daily, and is that according to the report 'Nutrition and health: Fruits and vegetables', prepared by the Spanish Nutrition Foundation,' the presence of vegetables and vegetables must be daily in the menu in addition to, at least 4 times a month, be part of the main course. For fruits, at least 4 servings a week should be served as dessert, leaving the fifth day to include a dairy. ' We take good note!
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