Eating a variety of foods is one of the best ways to ensure that you are getting the fullest range of nutrients in your diet. A fun way to help you andyour family choose the right foods is to Eat a Rainbow - choose fresh fruits and vegetables from each color of a rainbow.

 

Think Variety Think Color

 

Dazzle your kids with color! Eating fruits and veggies in a variety of colors - red, dark green, yellow, blue, purple, white and orange - not only provides eye candy for your kids but mixing things up also gives them a broad range of nutrients. So "think variety, think color" and everybody wins! And they can have a little fun filling up that shopping cart with a spectrum of colorful fruits and vegetables that'll create a rainbow on their plates!

 

How to Create a Rainbow on Your Plate

 

Make a tropical rainbow fruit salad with fruits of each color: oranges, pink grapefruit, mango, papaya, kiwifruit,bananas, and purple grapes.

 

Saute your own medley of mixed vegetables using each color: red onions, carrots, corn, jicama, broccoli and black beans.

 

Try a spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.

 

Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice.

 

Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.

 

Make a refreshing summer beverage using 100% juice and iced tea.Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches.

 

Steam edamame for a fun snack. Kids love it!

 

Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts.

 

Make confetti coleslaw: shredded green and red cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.

 

Make a Mexican pizza with tortillas, refried beans, salsa and grated low fat jalapeno cheese. Bake.

 

On a busy night, check out the unique combinations of veggies in the frozen section to build a meal - a quick stir-fry, vegetable soup or stew, or a frittata.

 

Make a dried fruit and nut mix for snacks. They make great gifts too. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.

 

Pizza for breakfast? Sure! Top a toasted English muffin with tomato sauce, a scrambled egg and fresh spinach. Add grated Mozzarella and melt.

 

Try some different veggie toppings on your pizza:eggplant and black olive pineapple and onion red and green peppers and mushrooms fresh tomato and spinach broccoli and green olives or get the whole shebang