Fill your plates with color and let your kids enjoy healthy eating. This game will whet your appetite
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 about the colors of the rainbow game to teach children to eat healthy food? Join him and fill your dishes with color!
Fruits, vegetables, and vegetables are basic sources of nutrients that we must consume on a daily basis and have very attractive colors for little ones. Sometimes it is difficult to introduce these combinations into baby food, but by presenting them in a playful and colorful way we can stimulate their consumption.
In addition to containing a high percentage of fiber, vitamins, and minerals, we find antioxidants in the colors of fruits, vegetables, and vegetables. If we divide the foods of these groups by color ranges, we will find in them many benefits for the organism.
Red pepper, radish, tomato, cherry, strawberry, pomegranate, watermelon … These foods are rich in lycopene and anthocyanins, improve heart health and reduce the risk of certain types of cancer. It also interferes with cardiovascular health, reduces urinary tract diseases, and protects memory.
Yellow and orange apricots, pumpkins, peppers, carrots, persimmons, lemons, corn, tangerines, mangoes, apples, peaches, oranges, apricots, pineapples, bananas… They contain carotenoids, flavonoids, vitamin C, potassium and folic acid. Carotenoids are precursors to vitamin A, which is necessary for the protection of the skin and eyesight. It helps maintain strong bones and is involved in the immune system, reducing the risk of infection. In addition, it improves cardiovascular health as it helps lower cholesterol.
Swiss green chard, avocado, artichoke, broccoli, zucchini, lettuce, peaches, dandelion, asparagus, spinach, peas, green beans, kiwi, lettuce, apples, cucumbers, peppers, cabbage, green grapes … in magnesium, lutein, potassium and vitamin C OK. They protect eyesight, strengthen the immune system, and reduce the risk of cardiovascular disease. It also improves digestion and prevents constipation. These foods during pregnancy prevent the development of neural tube defects in the fetus due to their high content of folic acid.
Blue and purple berries, eggplant, figs, peaches, red cabbage, raspberries, beets, black grapes … contain a high percentage of antioxidants such as quercetin, anthocyanins, flavonoids, and vitamin C, which interferes with cell aging, prevent certain types of cancer, improve Cognitive health and reduced risk of coronary heart disease.
White garlic, onions, mushrooms, custard apples, broccoli, asparagus, pears, leeks .. contain a large amount of phytochemicals such as allicin and potassium. They prevent diabetes associated with excess weight, and some types of cancer. It has anti-inflammatory properties and helps strengthen the immune system. It also lowers blood pressure and cholesterol.
How to make children enjoy healthy eating
healthy eating habits
Create colorful displays on your kids’ plates and let them enjoy a healthy diet! Present the plate in different shapes, shapes, and a variety of colors to catch the attention of little ones. Of course, if they help with preparation, it will also be easier to encourage them to eat it. Some examples of attractive dishes are:
Colorful and fried salads
If you combine green and orange, it will be a very beautiful and irresistible combination for children’s eyes, like spinach and grated carrots. You can also mix vegetables and fruits and their colors. A rich salad will be lettuce, mango, and strawberry. You can mix more colors like white, green, orange, and purple to create colorful fry of broccoli, peas, carrots, and beets.
– skewers or
Fruit salads Remember that there should be assorted colors: strawberry, peach, green and black grapes, …
Dual Color Puree Make two very different purees, one for leeks and one for pumpkin for example, and serve them on the same plate trying not to mix the colors. It will be a very interesting dish for the kids!
We must not forget that to get the benefits of these food groups, it is very important to eat them in a variety of ways, including two or three colors on our plate every day. Although it is true that daily consumption of fruits, vegetables, and vegetables is very important, it is even more important to avoid eating foods that contain a large amount of sugar, fat, and refined flour.
These ultra-processed products, on the one hand, replace the consumption of fresh products, and on the other hand, they favor overweight and obesity in children and the early emergence of many diseases from which vegetables protect.
Create curiosity for your children about these foods, lead by example and offer them fruits, vegetables and vegetables on a daily basis, according to the report “Nutrition and Health: Fruits and Vegetables”, prepared by the Spanish Nutrition Foundation, the presence of vegetables and vegetables daily should be on the menu in addition to To, at least 4 times a month, to be part of the main course. For fruits, at least 4 servings per week should be served as dessert, leaving the fifth day to include dairy products. We take a good note