Eating by the Colors Produced by Sandra L. Owen

“Eating by the colors is an easy way to include a variety of fruits and vegetables in daily meals.”

The Power of Color: Red

Sources: Beets; strawberries; cherries; Red bell pepper; cranberries; Tomatoes; radishes; watermelon; Raspberries; red grapefruit; Red potatoes; and pomegranates

Major Benefits: Promote heart health; Lower cancer risk; Protect against memory loss.

The Power of Color: Orange and Yellow

Major Benefits: Support immune system; Support vision health; Reduce cancer risk; Promote collagen formation; Promote healthy joints.

Sources :

Carrots; corn; pumpkin; Cantaloupe; mango; peach; Apricot; orange; yellow squash; Sweet potato; yellow peppers Pineapple; nectarine.

The Power of Color: Green

Major Benefits: Promote vision health; Lower blood pressure: Boost immune system: Promote digestion: Lower cancer risk.

Sources:

Dark lettuce; celery; okra; Avocado; honeydew; leeks; Green beans; broccoli; asparagus; Kiwifruit; cucumbers; green apples.

The Power of Color: Blue and Purple

Major Benefits: Increased memory function; Lower LDL cholesterol; Urinary tract health; Healthful aging; Lower cancer risk.

Sources:

Blackberries; eggplant; raisins;Blueberries; purple cabbage;Purple grapes; figs; plums.

What is a Child’s Serving of Fruit and Vegetables?

Preschoolers and young children need 5 servings of fruit and vegetables a day such as…

One small whole fruit (cut in small pieces or softened)1/2cup strawberries; 8 grapes;1/2cup cooked vegetablesSmall handful of carrot or other raw vegetable sticks

Children 6-12 years old and teen girls need 7 servings of fruit and vegetables a day

Teen boys should have 9 servings of fruit and vegetables a day.

Tips for Moms and Dads

•It can take 8 or more tastings before a child accepts a new taste. Don’t give up.Only offer a tiny amount each time.

Because juice is full of sugar, offer juice just once a day. Water is the best drink to offer your children.

Chop or cut fruit just before eating, as fruit loses vitamin Conce the inside is exposed to the air.

Serve the food creatively. Place cut fruit in designs. Use a variety of color in presentation of vegetables. Provide fun finger fruits and raw vegetables.

Involve children in preparing healthy snacks.

You and your children are eating quality when you eat a balanced amount of colors (fruit and vegetables).

You and your children know that you are eating the proper quantity by clicking this link My Pyramid tracker.

You and your children should eat every 3-4 hours. This includes three meals and 2 snacks.

To learn more about quality, quantity, and frequency click this link Quality, quantity, and frequency in eating healthy

Quality, quantity, and frequency in eating healthy

Power of Color Resources for Moms, Dads, and their children

Fruit and Veggie Color Champions

Choose Smart Choose Healthy

Growth and Development: Click on Feeding and Eating

Recipes for Kids

Fruits and Vegetables Resource Library

Fruit and Vegetable Activities

Application Assignment

In your notebook for a total of seven days during the next three weeks, record what you and your child (children) ate for each of the seven days (meals and snacks). Next to each food, identify its color. For each day, add up the number of each color you ate. Then, add up the total for each color for all seven days combined. Which colors were the most frequent? Which colors were the least frequent? What foods could you add to better balance the colors?