The 1 Simple Rule to Teach Your Kids to Eat Healthy (And 6 Easy Ways to Execute It!)

Ah, the woes of motherhood. My grandmother often regaled me with the horrors of cloth diapers, my mother of the worries of stranger danger in a growingly hostile world without cell phones. Even my great-grandmother told me that her grandmother used to recount the days of coming to America on the “big boat,” where they fed the babies beer when they had run out of food. While it may be argued that modern parents have it the easiest, with tablets and GPS trackers and chicken nuggets, I will make a bold statement: we have it the hardest when it comes to nutrition. 

It’s not, however, through lack of options. Unlike my great-great-great grandmother creating future alcoholics on the “big boat” out of necessity, our generation has access to the most abundant and varied food choices to date. But what we also have access to is information. Too much information. Mind-boggling, confusing, and constant information. 

As a modern mother, I question almost everything my child puts in his mouth and it’s exhausting. Something as basic as a ham sandwich now has me wondering, “Are there harmful nitrates in that ham? How much added sugar is in that bread?” 

My grandmother, God bless her, used to slap down a few hamburger steaks with some very loaded mashed potatoes, Stovetop stuffing, and a serving of canned peas and call that a job well done. The children were happy and fed and the food groups were represented. Potatoes and canned peas are vegetables, after all. If I served that same meal, today, just the thought of the sodium and preservatives would have my blood pressure up. 

So what is a modern parent to do? How much more can we read up on? Could it be possible that all the nagging and cajoling and lecturing on eating healthy will be more harmful to our children than some cholesterol? 

The answer is to stop with all the information and just adapt a simple eating mantra in your household: eat the rainbow!

Fruits and vegetables have phytochemicals, which are responsible for the color, smell, and taste of the plant. These phytochemicals are also responsible for the vitamins and minerals that we get from each food. When we make sure to include foods with different colorings in all of our meals, we are ensuring that we receive a wide variety of health benefits and maximize our well-being. So when you look at your plate, ask yourself if you are seeing a wide array of color. 

For scientific purposes, let’s break down the benefits of each hue.

• Red - Lycopene

• Examples: Strawberries, raspberries, red bell peppers, cranberries, cherries, tomatoes

• Contributes to heart health

• Prevents and fights cancer

• Good for memory

• Good for urinary tract health

• Green -  Lutein

  • Examples: Spinach, kale, cucumbers, pistachios, brussel sprouts, broccoli 

  • High in folic acid

  • Strengthens bones, teeth and nails

  • Prevents blood clots

  • Protects eyesight 

• White & Tan - Allicin

  • Examples: Bananas, mushrooms, dates, cauliflower, ginger, parsnips

  • Maintains strong bones

  • Helps fight cancer, (particularly stomach cancer)

  • Good for cholesterol and blood pressure

• Orange & Yellow - Carotenoids

  • Examples: Mangoes, oranges, papaya, butternut squash, sweet potatoes, carrots

  • Strengthens the immune system 

  • Great for vision

  • Decreases inflammation

  • Prevents cancer

• Blue & Purple - Anthocyanins

• Examples: Blueberries, blackberries, red cabbage, black beans, taro

• Improves memory

• Great for the skin

• Reduces blood pressure

• Helps fight heart disease

• Helps fight cancer, (particularly mouth, esophagus, and colon!) 

Go over these benefits with your family or even post up an infographic somewhere in the kitchen. Then, teach your children to eat the rainbow, making sure to follow the same practice yourself. Very young children will find this particularly fun as they will take pride in knowing their colors. The earlier you can teach this the better. Everyone knows that a carrot isn’t as fun as a bag of Flaming Hot Cheetos. You have to get your child on board with holding healthy eating in high esteem before it’s too late.

Below are a few meal ideas that easily incorporate practicing eating the rainbow

1. Kabobs- Whether it’s dinner kabobs with protein and an array of veggies or dessert fruit kabobs, having your children construct their own meal on a stick is a fun, (and sneaky!) way to get them to eat a balanced diet. They’re even an easy lunch option! 

2. Quesadillas- Just like the kabobs, you can present an array of veggies and proteins and have your kids “build” their own meal, (with you at the stove, of course). Tell them to choose their colors and melt it in a warm, cheese-filled tortilla. If you love a good kitchen appliance this quesadilla maker can make the whole process a breeze. 

3. Pasta- Pasta is yet another easy base in which to toss all sorts of vegetables and proteins. You can even sneak in some extra nutrients, (and colors!) by purchasing colorful health pastas, such as the black bean rotini or red lentil sedanini from Trader Joe’s. 

4. Pizza- Despite its reputation, pizza is actually not a “bad” food. Many take-out or frozen pizzas contain a lot of calories, fat, and sodium but you can easily make a healthier version at home. You can buy a premade whole wheat pizza crust from the store, (like this,) and lightly brush it with olive oil, top it with a tomato sauce of your choice, and sprinkle it with as much cheese as you are comfortable with. The rainbow practice comes in when you have your kids choose their toppings, including vegetables they love.To add some extra interest, have your kids create “art” using their toppings. Who wouldn’t want to eat a pizza with a dinosaur mosaic made of diced bell peppers?  

5. Smoothies- In this case, you can drink the rainbow! Making smoothies can be an especially fun activity because kids can toss in an assortment of fruits and veggies and see what color they get as the end result. It's like a nutrition lesson and an art lesson and a science lesson combined. Triple win!

6. Stir Fry- A stir fry is so versatile; there are so many different combinations and sauces you can use that it would be impossible to get tired of it. Pair whatever combination you and your kids concoct with some whole grain rice and you have a balanced, delicious, and colorful meal. Want to add an extra level of enrichment for young children? Get a pair of  these training chopsticks. Your child will be so involved in the challenge of picking up their veggies and putting it in their mouths that they won’t realize they don’t like broccoli!

Eating nutritiously doesn’t need to be a headache if you keep things simple and teach skills early. Stock your fridge and pantry with colorful, healthy options that are well displayed and easily accessible. And please, don’t forget to have fun. There’s nothing wrong with making movies and carry-out a Friday night family tradition. The importance is balance. Like we’ll be balancing the colors on our plates, learn to balance a foundation of good habits with a healthy dose of fun.