Long ago, before we caught on to the idea of “eating a rainbow,” we used to eat all sorts of veggies and fruits that were in season. But why should we mix up different colours of fresh, natural fruits and vegetables in our meals?
Let’s find out:
Goodness on Your Plate: Fruits, Veggies, and Wellness
Mixing up a variety of colourful fruits and veggies in your meals can help keep you healthy in the long run. Whether you eat them raw or cook them up, they bring out the flavour in your meals and also make them look more appetising. They’re chock-full of dietary fibre, vitamins, and minerals, like vitamins A, B, C, K, copper, magnesium, zinc, phosphorus, selenium, and more.
Veggies and fruits are good for:
- Lowering the risk of Cardiovascular disease: Studies show that eating more fruits and veggies keeps your heart healthy lowering the risk of heart problems. Leafy greens like lettuce, spinach, and kale, along with veggies like broccoli and cabbage, and citrus fruits like oranges and grapefruits, are especially good for your heart. (Source: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits)
- Controlling Blood Pressure: Cutting back on food with high saturated fat, and adding fruits, veggies, and low-fat dairy, can help you control blood pressure. Fruits and veggies have potassium, a mineral that’s essential for keeping your body functioning well, balancing sodium levels, and bringing down your blood pressure.
Read: Get Your Fats Straight
- Managing Diabetes: Diabetic patients are often told to eat this and not that. Fruits high in carbs and sugars are on top of that no-go list. But new studies say they can have fruit without worry, and it might even help lower blood sugar levels. Eating whole fruits like blueberries, grapes, and apples aids in reducing the risk of type 2 diabetes.
- Weight Management: Are you more of a homebody or a social butterfly? Since the pandemic hit, we’ve all gotten used to saying at home. As we become less active, our bodies need fewer calories to sustain. But that doesn’t mean we should cut down on the amount of food. Switch to lower-calorie foods packed with fruits and veggies by swapping out high-calorie meals. Fruits and veggies are naturally low in fat and calories and keep you full.
- Good for Gut health: Living in Singapore, I understand how tough it can be to make home-cooked dishes. With so little time to rest, many of us opt for store-bought ready-made meals. We’re not saying don’t eat it, but having them all the time isn’t great for your stomach. Instead, try swapping them out for fruits and veggies in your every meal. You can just boil, bake, or eat them raw, and they’ll make you feel refreshed and energized.
Read more at: The Gut Never Lies
Rainbow veggie and fruits chart:
Why colourful fruits and veggies?
Fruits and veggies come in many colours. The colours in fruits and veggies come from special nutrients called phytonutrients. These are natural compounds that help plants fight off germs, bugs, and the sun.
Speaking of which, did you know you can use colourful veggies and fruits to get your picky eater to finish their plate? Kids are attracted to bright colours like red, yellow, green, blue, etc. These colours can create a positive and playful vibe. Plate your meals in a fun and playful way to help your fussy child get used to eating different foods. But we advise against tricking or pressuring them. It’s normal for kids to “Say No” to veggies and fruits and to be frank, we have also done so when we’re young. Let them take their time to get used to new foods.
Shane’s Kitchen offers unique broths, soups, and stocks in Singapore to inspire you to come up with new ideas for home-cooking food. We’re thrilled to be part of your journey in helping you feed your little one healthily. Our homemade recipes are prepared with loads of love and freshly picked veggies, like broccoli, carrot, parsnip, celeriac, corn, and more. Start early for a bright future.
Learn how you can help your picky eater break the bad habits at: My child is a picky eater.