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National Nutrition Week, 16-22 October 2016.

Eat a rainbow

Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and of course some of their healthy properties.

What’s in a colour?

RED
Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.

PURPLE /BLUE
The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

ORANGE/YELLOW
Carotenoids give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.

GREEN
Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

BROWN/WHITE
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Fruit and vegetable colour chart

Red Purple/Blue Orange/Yellow Green Brown/White
Tomato
Red capsicum
Radishes
Strawberries
Rhubarb
Cherries
Red grapes
Raspberries
Watermelon
Red apples
Beetroot
Red cabbage
Eggplant
Purple 
asparagus
Blackberries
Blueberries
Purple grapes
Plums
Carrots
Rockmelon
Lemons
Sweet potato
Pumpkin
Pineapples
Mangoes
Corn
Oranges
Squash
Peaches
Nectarines
Apricots
Grapefruit
Spinach
Asparagus
Avocados
Broccoli
Peas
Green apples
Green grapes
Limes
Kiwifruit
Green beans
Lettuce
Cabbage
Celery 
Cucumber
Green capsicum
Cauliflower
Brown pears
Mushrooms
White peaches 
Garlic
Bananas
Potatoes
Dates
Onions
Ginger
Parsnips
Turnip

Offering a wide range of colours in children’s food not only looks great but also ensures that children are receiving a great variety of nutrients. Here are some healthy ways you can interest children into the marvellous, colourful world of fruit and vegetables:

Create your own Fruit and Veg Rainbow
A great way to keep track of the colours children eat each day is to create a fruit and veg 
rainbow poster. Every time the children eat a colourful fruit and vegetable they can place a corresponding coloured sticker on the rainbow or get them to colour in a small section on the rainbow. This is also a great activity that parents can do with their children at home.
 
Create a Rainbow on Your Plate
Make a tropical rainbow fruit salad with fruits of each colour: oranges, strawberries, mango, rockmelon, kiwifruit, bananas, and blueberries. Stir fry your own mix of vegetables using each colour: red onions, carrots, baby corn, broccoli 
and mushrooms.
 
Read a book – I can eat a rainbow by Annabel Karmel
I can eat a rainbow teaches kids how to eat healthily by enjoying a ‘rainbow’ of food, from purple plums to red apples to greens like spinach and celery. Each two-page spread focuses on food of a different colour.
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