Encouraging Kids to Eat the Rainbow of Fruits and Vegetables
Why eating the rainbow is important
A fun and tasty way to help kids explore eating the rainbow at home
- Cut out simple pictures of bugs from a magazine or print some from online.
- Cut up some colorful veggies and fruits into various sizes and shapes.
- Let your child arrange the different pieces of fruits and veggies to make an insect.
- Parents can help by sitting with your child and making your own edible insect. The fun comes from seeing how many “bugs” you can make, and of course eating them too!
- Cutting board and knife (for adults only, or a child-safe knife for supervising older children)
- Plates and trays to create on
- Optional: hummus, easy greek yogurt dip, or your favorite dressing
- Fresh berries (blueberries, raspberries, blackberries, strawberries)
- Apples (sliced thinly)
- Bananas (cut into rounds)
- Mango or papaya
- Bell peppers (red, orange, yellow, green)
- Leaf lettuce (makes great insect wings!)
- Celery (cut cross-sections)
- Carrots (cut into thin sticks and rounds)
- Snap peas
- Chives (cut into 2–3” lengths for antennae)
- Parsley (cut into small pieces)
- Basil (whole leaves)
- Being the role model. Make and eat your own bug!
- Asking questions that encourage critical thinking.
- What sound does the carrot make when you bite it?
- How many legs do insects have?
- What does this vegetable or fruit taste like?
- Asking your child about the colors they see.
- How many colors are on your plate?
- How many colors are in a rainbow?
- Can you name them?
- Incorporating nutritional information about what their learning.
- What color is good for eyesight? (Orange, red, and yellow!)
- What vegetables or fruits are those colors? (Carrots, peppers, mangoes!)
- Which animals eat those vegetables? (Rabbits, herbivores, vegetarians, and so many more correct answers!)
Want to take it a step further and grow your own rainbow? KinderCare’s Nutrition team has developed this resource to help you and your family gardening.