Eat Right: 8 vibrant foods to brighten your child’s diet

In a world brimming with culinary colours, yellow and orange foods stand out for their vibrant hues and impressive health benefits. These sunshine-colored foods are not just eye-catching on the plate; they’re packed with vitamins and minerals essential for your child’s growth and development.

“Colorful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need – with few calories. Along with maintaining good health, the nutrients in vegetables and fruits work together to protect against cancer, heart disease, vision loss, hypertension, and other diseases. Increasing fruits and vegetables in your diet is a great step to improve your health,” Sheena Ahuja, Home Science teacher at Apeejay School, Faridabad in Sector 15 shared.

Orange and yellow fruits and vegetables are packed with nutrients that are known to protect your nervous system promote eye health and prevent heart diseases, she said. “They also play an important role in maintaining skin health, boosting your immune system, and helping build strong bones. A few orange and yellow vegetables are: Carrots, pumpkin, sweet corn, sweet potato, yellow pepper, and yellow tomatoes. These vegetables can be added to different dishes for optimum taste. Yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, and pineapple are excellent for children as well,” Ahuja said.

Here’s a look at eight yellow and orange foods and fruits that are both delightful and nutritious

Carrots: They are more than just rabbit food. This crunchy, sweet vegetable is rich in beta-carotene, which the body converts into vitamin A — a crucial nutrient for good vision, immune system health, and skin integrity. Serving them as sticks with hummus or blending them into smoothies are fun ways to include carrots in your child’s diet.

Sweet Potatoes: Packed with vitamins A, C, and B6, sweet potatoes are a powerhouse of nutrition. They’re also a good source of potassium and dietary fiber, which are important for heart health and digestion. Try sweet potato fries, mashed sweet potatoes, or even sweet potato pancakes to entice your little ones.

Oranges: They are synonymous with vitamin C, vital for repairing tissues and boosting the immune system. Their sweet, tangy flavor makes them a favorite among kids. Apart from being eaten fresh, oranges can be squeezed into juice, added to fruit salads, or used in smoothies.

Mangoes: They are not only delicious but also rich in vitamins A and C. They can help improve eye health and the immune system. Mango chunks, mango smoothies, or mango sorbet are delightful ways to introduce this fruit to your child’s diet.

Yellow Peppers: These bell peppers are an excellent source of vitamins C and A, and they’re high in antioxidants. Their sweet flavor makes them more appealing to kids compared to their green counterparts. Add them to salads, or pizzas, or serve them as a crunchy snack with a dip.

Pumpkin: It is a versatile vegetable that’s rich in vitamins A and C, potassium, and fiber. It’s not just for pies; pumpkins can be roasted, made into soup, or incorporated into pancakes for a nutritious twist on breakfast.

Bananas: They are a fantastic source of potassium, which is crucial for heart health and muscle function. They’re also easy to digest, making them a perfect snack for kids. Bananas can be eaten on their own, added to cereal, or used in smoothies and baking.

Pineapple: The fruit contains bromelain, an enzyme that helps with digestion. It’s also rich in vitamin C and manganese. Pineapple can be eaten fresh, added to fruit salads, or grilled for a sweet and tangy treat.

Why incorporate these into your child’s diet?

Yellow and orange foods are not just visually appealing; they’re nutritional powerhouses that play a vital role in your child’s health. The vitamins and minerals found in these foods support vision, immune function, heart health, and more. Moreover, introducing a variety of colours and flavours to your child’s diet can encourage healthier eating habits that last a lifetime.

Making yellow and orange foods a regular part of your child’s diet is a bright idea. Not only do these foods offer essential nutrients for development and health, but they also add a splash of colour and fun to mealtime. So, the next time you’re planning your grocery list, remember to add a ray of sunshine with these vibrant and wholesome choices.