Eating the rainbow

Red and yellow and pink and green. Purple and orange and blue... I can eat a rainbow and you can too!

Falling into five main colour categories, the benefits of fruit and vegetables are well known. It also well known that getting children to eat the can be tricky. This is where rainbows can help.

Next time they say "no", tell them Healthy Harold would love to see them eat a rainbow!

What's in a colour?

Explore the 5 different categories of fruits and vegetables and discover how these superfoods can help fuel the healthy bodies in your family.

How to engage your kids


A powerful antioxidant, the natural pigment in red fruits and vegetables can help:

  • Reduce risk of certain cancers and diabetes
  • Decrease the risk of heart disease and stroke 
  • Improve skin quality
Eat the rainbow. Red

Red fruits and vegetables to try; cherries, cranberries, pomegranates, raspberries, red grapes. red onions and strawberries.


Impressive by name and benefits, the plant pigment, anthocyanin, responsible for their deep colours also helps to:

  • Promote longevity
  • Increase memory
  • Protect cells and fights inflammation
Eat the rainbow. Purple

Purple/blue fruits and vegetables to try; beetroot, eggplant, blueberries, figs, red cabbage, acai berries and blackberries


Their vibrant colours come from carotenoids. Sunny coloured fruits and vegetables are also packed with vitamins and fibre helping:

  • protect skin against sun and pollution
  • improve immune function
  • promote eye health and healthy joints
Eat the rainbow. Orange

Orange/yellow fruits and vegetables to try; oranges, carrots, nectarines, lemons, peaches and sweet potato, pumpkin and mangoes


Most plants are green thanks to chlorophyll. Loaded with antioxidants that promote wellbeing. green fruits and vegetables help us:

  • Include fibre in our diet
  • increase tissue healing and immune system
  • digest our food
  • restore energy and vitality
Eat the rainbow. Green

Green fruits and vegetables to try; Broccoli, kiwi fruit, spinach, zucchini, lettuce, avocado, peas and asparagus.


While not a part of rainbows naturally, these fruits and vegetables help our bodies to:

  • keep bones strong
  • lower cholesterol 
  • reduce inflammation
Eat the rainbow. Brown

Brown/white fruits and vegetables to try; Banana, cauliflower, garlic, potatoes and onions

How to use the rainbow at home?

Fruit and veg rainbow poster
Download our fruit and veg rainbow poster. Every time the children eat a colourful fruit and vegetable they can place a sticker on the rainbow or get them to colour in a small section on the rainbow.

Create rainbow plates
Set yourself a challenge. Get the kids involved in meal preparation, make a meal using one fruit or vegetable from each colour group and get excited about eating the rainbow!

Fueling healthy bodies

Our All Systems Go module explores the human body helping children to understand healthy fuel and why food and nutrition is so important in our lives.

All Systems Go Book Life Education