Why Eating a Rainbow is so Important

Eating a rainbow of fruits and vegetables diverse in color is a tremendous health benefit for children’s developing bodies.  Creative Discovery Museum supports this ideology through educational programs focused on healthy meal choices and physical activity.

Eating the recommended full rainbow servings gives the body the vitamins, fiber and nutrients it needs.

How many servings does my child need?

Everyone needs different amounts of fruits and vegetables depending on their age.  Suggestions for children 2 to 6 years old are three servings of vegetables and two servings of fruit; children older than 6 will need four servings of vegetables and three servings of fruit.   Of course, the amount of physical activity a child does can determine the number of recommended servings needed to maintain a healthy diet.  To learn your daily recommendation, visit www.fruitsandveggiesmatter.gov.

What is a serving size?

Serving sizes are often converted to cups.  One cup equals:

1 small apple

1 large banana

1 large bell pepper

1 large sweet potato

12 baby carrots

1 large orange

What are the benefits of eating a full rainbow of fruits and vegetables?

Fruits and vegetables are colored by natural plant pigments.  Each natural pigment provides vitamins and antioxidants to the body.  For instance, red fruits and vegetables are colred by lycopene or anthocyanins and act as powerful antioxidants that protect cells from damage and help reduce risk of several types of cancer.

Tips for serving your child more fruits and vegetables:

Keep cleaned fruit and vegetables available as healthy snack alternatives to junk food.

Make smoothies using fresh or frozen fruit and vegetables.

Have fruit for dessert.

Choose a side salad made with a variety of leafy greens.  Add fruit for an extra nutrition boost.

Involve children in the menu planning and shopping.

Buying fruits and vegetables doesn’t need to be a financial burden.  Canned, frozen and dried foods are just as good and contain a good amount of nutritional value.  Just be sure to avoid fruits packaged in added sugar and syrup and vegetables packaged in butter or cream sauces.

Buy Local!

Chattanooga Area

Linda’s Fruit Stand, 3306 Ringgold Road, East Ridge, TN

Main Street Farmer’s Market, 317 E. Main Street, Chattanooga (Wednesdays 4pm – 6pm)

Ramsey’s Produce, 4118 N. Access Road, Hixson, TN

Knoxville Area

Dixie Lee Farmers Market, Lenior City/ West Knoxville Area, Knoxville, TN,

Knoxville Farmers Market @ Kingston Pike, 3457 Kingston Pike at Cherokee Blvd., Knoxville, TN, 37919

New Harvest Park Farmers Market, 4700 New Harvest Park Lane, Knoxville, TN, 37918

The Market Square Farmers Market, Downtown Knoxville- Between Wall Ave. and Union St, Knoxville, TN, 37901

UT Farmers Market of Knoxville, 2506 Jacob Drive, Knoxville, TN, 37996-4561

Brainerd Market
St Albans (in Hixson)
Signal Mountain Market
Battlefield Market
Trenton Market

For a more complete list of area markets and farms please visit our website at  http://growchattanooga.org/foodguide.