When it comes to building a healthy, balanced diet, variety isn’t just the spice of life—it’s the foundation of good nutrition.
Far from just a catchy phrase, the concept of eating a rainbow is backed by science. The vibrant colours of fruits and vegetables aren’t just visually appealing—they also signal the wide variety of nutrients they contain. From vitamins to antioxidants, each hue offers unique health benefits to help our bodies grow and thrive.
At The Wellbeing Food Co, we believe that teaching children to explore the colourful world of fresh fruits and vegetables is one of the best ways to instill lifelong healthy eating habits. That’s why our fruit and vegetable boxes, delivered fresh to childcare centres each week, are filled with a seasonal variety of produce that reflects all the colours of the rainbow!
Why Eat a rainbow?
Fruits and vegetables fall into five colour categories: red, purple/blue, orange/yellow, green, and white/brown. Each colour represents a different group of phytochemicals – natural compounds that help fight disease and keep our bodies strong.
By eating a mix of these colours every day, children (and adults!) get a wide range of essential nutrients like vitamins, minerals, and antioxidants. For example:
• Red fruits and vegetables like apples, berries, tomatoes and capsicum contain lycopene and anthocyanins, which support heart health.
• Orange and yellow produce, such as rockmelon, bananas, carrots and corns, are rich in beta-carotene, a powerful antioxidant that helps with vision and immunity.
• Green fruits and vegetables, like celery, cucumber and broccoli, are packed with chlorophyll and folate, vital for growth and cell repair.
Packed with yummy goodness
Let’s take a closer look at some of the colourful fruits and veggies we include in our boxes:
• Cherry Tomatoes and Capsicum (Red): These gems are loaded with vitamin C and lycopene, which boost the immune system.
• Rockmelon (Orange): Sweet and hydrating, rockmelon provides vitamin A for healthy skin and eyes.
• Apples (Green): Crisp and crunchy, green apples are high in fibre for healthy digestion, and rich in natural sugars to keep kids satisfied and energised.
Activity Ideas
Make Fruit & Veg Faces
Making meals colourful doesn’t just boost nutrition—it sparks curiosity and makes mealtime more engaging for kids. In fact, one creative way to encourage kids to try new fruits and vegetables is to let them play with their food – literally!
The Fruit & Veg Faces activity is a great way to introduce kids to new flavours and textures in a playful, pressure-free setting.
1. Select fruits and veggies from your box, like apples, rockmelon, bananas, capsicum and cherry tomatoes.
2. Slice them into pieces that can become eyes, noses, mouths and hair.
3. Let children assemble their own fruit and veg ‘faces’ on plates.
Rename your Veggies
Give them fun names like Tommy Tomatoes, X-ray Vision Carrots, or Captain Capsicum who is good for your heart and protects you from getting sick!
Make them your ‘food of the day’ and talk about what meals they can be found in, how they grow, and how they help the children grow.
Learn with their 5 senses
How do they smell, is there a sound when you break them or cut them, what can they look like (eyes, earrings, a nose, snakes alive), what do they feel like when your eyes are closed (dry, wet, soft, hard, a ball, etc), as well as what do they taste like.
BUT …. We know it’s not always smooth sailing when it comes to getting children to eat their veggies or try new foods full stop. So, we’ve developed a handy resource for turning “picky” eaters into super food explorers. Download it here!
Fresh, fun and nutritious childcare meals
At The Wellbeing Food Co, we’re committed to helping children discover the joys of healthy eating through variety, quality and creativity. Our fruit and veggie boxes are tailored to childcare centres and pair perfectly with our freshly prepared meals and snacks to make it easy to provide your children with a nutritionally balanced diet every day.
Together, let’s make fresh and colourful food a daily adventure for kids. Enquire about our childcare catering services today.
The Wellbeing Food Company partners with childcare centres across Queensland and New South Wales.