Make a rainbow on the bulletin board and include all the colors listed below or make a color of the week or the month. Hold a contest to see who can come up with the best recipe for each color.
“There’s Magic in the Rainbow” (not just at the end of the rainbow).
It’s not really magic, but good science. The “magical properties” in fruits and vegetables.
Using both the fruit and vegetable rainbow idea for variety selection and the “magic” properties of phytochemicals, fiber, caratonoids, etc. in fruits and vegetables.
Then using ROYGBIV to relate to groups of fruits and vegetable.
To get a healthy variety think a rainbow of colors.
Colors of the rainbow
Red—watermelon (lycopene), cabbage, cranberries, strawberries, tomatoes
Orange—peaches, cantaloupe (vitamin A), winter squash, sweet potatoes, mango, carrots
Yellow—corn, citrus, pineapple
Green—beans, honeydew melon, cabbage, avocado, broccoli
Indigo- purple plums
Violet-grapes (resveratrol), eggplant, plums
The ABC of Eating More Fruits and Vegetables
Have a contest to see who can think of the most ABC words for fruits and vegetables. Or post these on bulletin boards to remind people to get more fruits and veggies in their diets each week. Here is a list to get you started.
A Antioxidants - substances in foods that can prevent or slow the oxidation or damage to the body’s cells; Apples
B Beta-Carotene; Beets
C Caratonoids; Carrots
D Dietary Fiber; Daikons
E Emphasize fruits and vegetables in your meals; Every day; Every meal
F Flavonoids- found in soy, pomegranates and green tea
G Greens- dark green leafy vegetables include collards; mustard, kale, Swiss chard, broccoli rabe and all are great sources of Vitamin C
H Honeydew melons or healthy lifestyle
I Isoflavonoids or immune defense; Interest - keep meals interesting by experimenting with new fruits and veggies each week
J Jump on the fruits and vegetable bandwagon
K Kiwi; Keep - keep fruits and vegetables on hand for fast and easy snacks
L Lycopene- found in tomatoes and tomato products, may help reduce the risks of cancer and other diseases; Lime, Lemon; Lettuce;
M Mangos; Minerals; Melons
O Oranges and Other citrus fruits
Q Quinoa is great in a salad with fresh chopped vegetables
R Resveratrol—found in grapes and red wine; Red peppers; Red cabbage; Blood red oranges
U You should eat five or more fruits and vegetables everyday
V Vegetables or vitamins
W Watermelon—due to the rich red colors watermelons are high in lycopene
X Extra servings of fruits and vegetables
Y Yellow fruits and vegetables –yellow pigments in fruits and vegetable contain lutein
Z Zest—add zest to your meals using colorful fruits and vegetables
By Cheryl Syracuse, MS.
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.