Focus on Eating a Rainbow of Colors Everyday

by Suzette Kroll-Barancik, RD
(Tucson, AZ)

My favorite

My favorite "green group" food

As a dietitian, I have moms ask me all the time, "How can I get my child to eat better?"

My advice: Improve diet by addition rather than subtraction. That is, focus on what TO eat, not what NOT to eat, by helping your child eat a rainbow of colors every day.

Have your child draw a rainbow that includes ribbons of:
red, orange/yellow, green, blue, and white.

In the red ribbon, have he/she write all the red fruits and vegetables he/she likes. Do the same for the orange/yellow ribbon and the rest of the colors of the rainbow.

(For a reminder of what fruits and vegetables fit into each color category, see:

When I go through this exercise with a parent and child together, the parent is usually surprised at many of the fruits and vegetables the child is willing to eat.

Hang the art on the refrigerator and use it as a reminder of what fruits and veggies to pick up at the store each week. Scan your cart before you check out to make sure you have selected produce from each color group.

You can also make a game out of it. Give your child a gold star for every color of the rainbow he/she eats every day. Set up a reward system. EX: Accrue x number of stars and get a trip to the zoo.

The best part...

...this is a great approach to help adults to eat healthier too! The whole family can get on a "rainbow kick."

Have fun with it!

Read more nutrition advice on my website,
Your Personal Nutrition Guide

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