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If you’ve ever tried to get a kid to eat their fruits and veggies, you know it’s almost a pointless battle. But it doesn’t have to be. If you don't keep processed foods in your home, it's already easier. If you're not perfect, as few of us are, the great people at Eat This, Not That! have come up with an awesome way to get kids to eat healthier, and it’s this: eat as many colors as possible. If you point out to your child that they’re eating a rainbow, it’ll be a lot easier to sell them on it.
Here’s a breakdown of some of the different “color groups” that can get kids the nutrients they need while still being tasty.
Red foods: these contain lycopene, which is great for preventing sun damage, heart disease, and breathing problems. Tomatoes have the most lycopene, and amazingly, the lycopene levels only go up when you cook and process them. Some great foods for this group are tomatoes (even in tomato sauce and salsa!), red bell pepper (raw or cooked), watermelon, and grapefruit.
Orange foods: these are rich in beta-carotene, or vitamin A, which helps your immune system and fights off free radicals. Some great foods from this group are oranges, carrots, sweet potatoes, and winter squash.
Yellow foods: since many of them are similar to orange foods, they contain a similar compound, called beta-cryptoxanthin. This compound only gives you half the amount of vitamin A, but also protects against lung cancer and arthritis. They’re also naturally anti-inflammatory. Some tasty examples are bananas, pineapples, and corn.
Green foods: of course, these are often the hardest to get kids to eat, but they’re probably the most important. They’re stuffed with vitamins necessary for growth and are great for helping tissue heal. Some include green beans, spinach, broccoli, romaine, avocado, and brussels sprouts.
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Blue/purple foods: These are packed with flavonoids, which give them their color. They’re great for cardiovascular health and make brain cells respond better to new ideas. Some of these include blackberries, purple grapes, blueberries, eggplants, and beets.
Don’t be afraid to explain to your kids, in terms they can process, what these foods can do for their bodies. Maybe it’ll give them super vision, or make them grow big and strong, or make them smarter. But kids need these nutrients just as much, if not more than adults, so get them in any way you can!
