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PARENT TIPS: “Eating from the Rainbow”



Eat the Rainbow!
BJJ can be tough and tiring. Finding the right foods to fuel us will keep exercise fun and enjoyable. Cooking with your friends and family is the easiest way to immediately incorporate fruits and vegetables into your diet. Don’t forget, everyone will benefit from your whole health. Here are some tips to help you along the way. Go to: www.facebook.com/BJJforKids for a printable copy of “The Rainbow Chart” for kids. Tag us in your pictures #BJJForKids.

The Nutrition Rainbow Connection
Fruits & Veggies get color from naturally occurring micronutrients like vitamins & phytonutrients = good health. One key function of these nutrients is antioxidants, which include beta-carotene, lutein, lycopene, and vitamins A, C and E. (Not all antioxidants have color, but eating a colorful range of foods helps you get them all.)

More = Better
The more natural colors you have on your plate the happier you will feel

Choose as many colors of food as you can!
Make it a game, whoever has the most colorful plate – wins!

Eat a Rainbow Chart
Find the print out on Facebook at www.facebook.com/taikaimartialarts or
www.facebook.com/BJJforkids Fill In what food you ate to create your rainbow of color!

Use crayons!
Color a picture of where in the world your food came from. Example: Banana Tree from Costa Rica

Play with your food!
Discover delicious recipes by learning how to cook your own food. Peel, use a plastic salad knife to chop, wash, sort, rinse, there are so many ways you can be involved in the making of your meal.

Nature is Sweet!
Replace artificial fillers with the real deal. Fruit for dessert is delicious!

Eating Fruits and Veggies will cause these side effects:
More Strength! Super Hero Power!
Extra Extra Extra Energy! Move Waaaaay Faster!
You can keep going longer, without having to stop!
Makes everything easier! It’s way more fun!
Don’t just stop at the rainbow, eat all the colors of Earth!

Red, Orange (yellow)
Raspberries, cherries, strawberries, cranberries, red peppers, tomatoes, red apples, watermelon, grapefruit, pomegranate, beet, papaya, mango, Carrots, pumpkins, yams, Cantaloupe
Lemons, bananas, yellow peppers, pineapple, pear, corn

Kiwi, avocados, Honeydew Melon, asparagus, Celery, kale, Swiss chard, squash, broccoli, cucumbers

Blue / Indigo / Violet
Blueberries, Grapes, plums, Eggplant, Red Cabbage, red onion

White /Colorless
Potatoes, garlic, onions, mushrooms, cabbage

Figs , Coconut, Dates

GO TO OUR FACEBOOK SITE and Get our “Eating the Rainbow” chart for kids