Eating by the Colors Produced by Sandra L Owen “Eating by the colors is an easy way to include a variety of fruits and vegetables in daily meals.” The Power of Color: Red Major Benefits: Promote heart health; Lower cancer risk; Protect against memory loss Sources: Beets; strawberries; cherries; Red bell pepper; cranberries; Tomatoes; radishes; watermelon; Raspberries; red grapefruit; Red potatoes; and pomegranates The Power of Color: Orange and Yellow Major Benefits: Support immune system; Support vision health; Reduce cancer risk; Promote collagen formation; Promote healthy joints Sources : Carrots; corn; pumpkin; Cantaloupe; mango; peach; Apricot; orange; yellow squash; Sweet potato; yellow peppers Pineapple; nectarine The Power of Color: Green Major Benefits: Promote vision health; Lower blood pressure: Boost immune system: Promote digestion: Lower cancer risk Sources: Dark lettuce; celery; okra; Avocado; honeydew; leeks; Green beans; broccoli; asparagus; Kiwifruit; cucumbers; green apples The Power of Color: Blue and Purple Major Benefits: Increased memory function; Lower LDL cholesterol; Urinary tract health; Healthful aging; Lower cancer risk Sources: Blackberries; eggplant; raisins; Blueberries; purple cabbage; Purple grapes; figs; plums What is a Child’s Serving of Fruit and Vegetables? Preschoolers and young children need servings of fruit and vegetables a day such as… One small whole fruit (cut in small pieces or softened) 1/2cup strawberries; grapes; 1/2cup cooked vegetables Small handful of carrot or other raw vegetable sticks Children 6-12 years old and teen girls need servings of fruit and vegetables a day Teen boys should have servings of fruit and vegetables a day Tips for Moms and Dads •It can take or more tastings before a child accepts a new taste Don’t give up Only offer a tiny amount each time Because juice is full of sugar, offer juice just once a day Water is the best drink to offer your children Chop or cut fruit just before eating, as fruit loses vitamin C once the inside is exposed to the air Serve the food creatively Place cut fruit in designs Use a variety of color in presentation of vegetables Provide fun finger fruits and raw vegetables Involve children in preparing healthy snacks Quality, quantity, and frequency in eating healthy You and your children are eating quality when you eat a balanced amount of colors (fruit and vegetables) You and your children know that you are eating the proper quantity by clicking this link My Pyramid tracker You and your children should eat every 3-4 hours This includes three meals and snacks To learn more about quality, quantity, and frequency click this link Quality, quantity, and frequency in eating healthy Power of Color Resources for Moms, Dads, and their children Choose Smart Choose Healthy Growth and Development: Click on Feeding and Eating Fruits and Vegetables Resource Library Fruit and Vegetable Activities Fruit and Veggie Color Champions Recipes for Kids Application Assignment In your notebook for a total of seven days during the next three weeks, record what you and your child (children) ate for each of the seven days (meals and snacks) Next to each food, identify its color For each day, add up the number of each color you ate Then, add up the total for each color for all seven days combined Which colors were the most frequent? Which colors were the least frequent? What foods could you add to better balance the colors? ... ate Then, add up the total for each color for all seven days combined Which colors were the most frequent? Which colors were the least frequent? What foods could you add to better balance the colors? ... in eating healthy You and your children are eating quality when you eat a balanced amount of colors (fruit and vegetables) You and your children know that you are eating the proper quantity by. .. just once a day Water is the best drink to offer your children Chop or cut fruit just before eating, as fruit loses vitamin C once the inside is exposed to the air Serve the food creatively Place