Berryvive Wellness

More colors, more nutrients, more fun on every plate!

🥗 Why “Eating the Rainbow” Matters

Kids are naturally attract to colorful things—so why not use that to encourage healthy eating? “Eating the rainbow” simply means including fruits and vegetables of different colors in your child’s daily meals. Each color group offers its own set of vitamins, minerals, and antioxidants that support growth, immunity, vision, and overall development.

🍅 RED Foods – For a Strong Heart

Red fruits and veggies like tomatoes, strawberries, apples, and red bell peppers are rich in lycopene and vitamin C. These help boost immunity and support a healthy heart.

✅ Option : Strawberry yogurt, red apple slices, tomato pasta.

🥕 ORANGE & YELLOW Foods – For Good Vision and Immunity

Carrots, pumpkin, mango, papaya, and sweet potatoes are packed with beta-carotene, which converts to vitamin A for healthy eyes and glowing skin.

✅ Option: Mango smoothie, baked sweet potato, carrot sticks with hummus

🥬 GREEN Foods – For Strong Bones and Detox

Spinach, broccoli, peas, and kiwi are loaded with iron, calcium, and folate. These help build strong bones and support brain development.

✅ Option: Spinach paratha, green pea pulao, kiwi slices.

🫐 BLUE & PURPLE Foods – For Brain Power

Foods like blueberries, black grapes, and purple cabbage contain anthocyanins, which boost memory and protect growing brains.

✅ Option: Blueberry milkshake, purple cabbage salad, black grape juice

🍌 WHITE & BROWN Foods – For Energy and Immunity

Bananas, mushrooms, cauliflower, and whole grains offer fiber, potassium, and B-vitamins to keep kids energized and healthy.

✅ Option: Banana oats porridge, cauliflower curry, whole wheat toast

👩‍🍳 Tips for Parents:

• Make rainbow fruit for snacks.
• Add colorful veggies to chapati dough (like beetroot or spinach puree).
• Let kids build their own rainbow plate once a week!
• 🌟 Final Thought
  A colorful plate is a nutritious plate. Encouraging children to eat a rainbow not only makes meals exciting but ensures they get a wide range of nutrients their growing bodies need. Start with small changes—add a new color to each meal, and soon healthy eating will become a fun habit!