Rainbow Foods: What Each Color Does for Your Body
Did you know carrots are orange because they are packed with something that helps your eyes see in the dark? Or that blueberries get their deep blue color from tiny protectors that keep your brain healthy? Food colors are not just pretty — they are clues! Different colored fruits and vegetables give your body different superpowers. Eating a rainbow of colors every day is one of the best things you can do to stay healthy and strong.
What You'll Learn
By the end of this lesson you will be able to: • Name the five food groups and what each one does for your body • Match food colors to what they help inside you • Know the difference between energy foods and building foods • Build a simple healthy plate
The Five Food Groups
Every food belongs to a group. Each group has a special job: FRUITS give you vitamins and natural sugar for quick energy. Apples, bananas, strawberries, and mangoes all belong here. VEGETABLES give you vitamins, minerals, and fiber that keep digestion working and protect you from getting sick. GRAINS (bread, rice, oatmeal, pasta) give you carbohydrates — your body's main fuel, like gas in a car engine. PROTEIN FOODS (chicken, fish, beans, eggs, nuts) help build and repair your muscles. Every time you play hard, protein fixes your tired muscles overnight while you sleep. DAIRY (milk, cheese, yogurt) gives you calcium and vitamin D to grow strong bones and teeth.
An easy way to eat healthy every meal: fill HALF your plate with fruits and vegetables. Fill one QUARTER with a grain food. Fill the last QUARTER with a protein food. Add a glass of water or milk on the side. That is a healthy plate!
Eat the Rainbow
The colors in fruits and vegetables come from different nutrients — natural helpers that protect your body: RED foods (tomatoes, watermelon, strawberries) help keep your heart healthy and strong. ORANGE and YELLOW foods (carrots, sweet potatoes, oranges, corn) are full of vitamin A, which helps your eyes see well — especially in dim light — and keeps your skin healthy. GREEN foods (broccoli, spinach, peas, cucumbers) have iron and folate that help your blood carry oxygen to every corner of your body. BLUE and PURPLE foods (blueberries, grapes, eggplant) have special protectors called antioxidants that keep your brain sharp and your cells healthy. WHITE foods (bananas, cauliflower, garlic, mushrooms) have minerals and fiber that support your immune system — your body's germ-fighting team.
Match each food color to what it helps in your body.
Terms
Definitions
Drag terms onto their definitions, or click a term then click a definition to match.
Water vs. Juice vs. Sugary Drinks
Your body is about 60% water! You need to drink water all day long to stay healthy, keep your brain focused, and give your body energy. Plain water: the BEST choice. Zero sugar, keeps everything in your body working. Milk: a GREAT choice too. Gives you calcium and protein on top of the water your body needs. Fruit juice (100% real juice): okay sometimes, but it has a lot of natural sugar and none of the fiber of a whole piece of fruit. A whole orange is always better than orange juice. Sodas and sports drinks: sometimes treats. They have lots of added sugar that gives your energy a quick spike and then a crash. Save these for special occasions. Easy rule: if it comes from a tap, a water fountain, or a milk carton — you are making a great choice!
Marcus wants his eyes to stay healthy so he can see well at night. Which food should he add to his meals?
Which meal has the most food groups?
Draw Your Rainbow Plate
You will need: a piece of paper, crayons or markers. Step 1: Draw a large circle — this is your plate. Step 2: Draw a line down the middle. On the LEFT half, draw two fruits or vegetables. Try to pick TWO different colors! Step 3: On the RIGHT half, draw a grain food (rice, bread, or pasta) in one quarter and a protein food (chicken, beans, or eggs) in the other quarter. Step 4: Draw a glass next to your plate. Fill it with water or milk. Step 5: Count how many rainbow colors are on your plate. Can you find a way to add one more color? Share your plate with a family member and explain what each food does for your body. See if they can guess which color helps the eyes!
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