A Rainbow of Vegetables and Fruits In Every Lunch

Families, Food and Fitness September 25, 2015 Print Friendly and PDF


The easiest way to add color to lunches is with fruits and vegetables.

Author: Jamie Goffena, M.S., Food, Nutrition and Health Education, University of Nebraska-Lincoln Extension, Nebraska Cooperative Extension

The easiest way to add color to lunches is with vegetables and fruits. Make a rainbow of red peppers, orange carrots, yellow squash, green broccoli, blueberries and purple grapes. The combinations are only limited by your imagination. Challenge children with the task of finding a rainbow of colors in the produce section of the store to create enthusiasm for eating a variety of fruits and vegetables.

Children often prefer to taste foods individually rather than in combinations. Snack bags work well to keep each food separate. Teach older children to safely cut up fruits and vegetables for their lunch. Children (and adults) are more likely to eat fruits and vegetables if they are cut up and ready to eat.

To add some spice to the rainbow of color, make a dip of low-fat yogurt sprinkled with cinnamon or low-fat salad dressing. Store-bought hummus is also a good dip for vegetables. Remember to keep food safe by adding a cold pack to the lunch box. Now that’s a pot of gold to enjoy every day!

To learn how many fruits and vegetables your child needs visit the Fruits and Veggies More Matters website.


Visit ChooseMyPlate to learn more about fruits and vegetables.


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This work is supported by the USDA National Institute of Food and Agriculture, New Technologies for Ag Extension project.