🎙️ Raising Healthy Habits - Eat the Rainbow
Episode Transcript:
“When you think about your child’s favorite foods, what colors come to mind? Maybe bright red strawberries, that mac and cheese yellow, or the green apple slices they nibble on in the car.
Here’s something fun to think about — the colors on your child’s plate are little clues about what’s happening inside their body. Each color represents different nutrients, different benefits, and even different moods!
I’m Maggie Rich, a certified functional nutritionist and founder of Healthy Habits Santa Cruz, and this is Raising Healthy Habits — a podcast series where we explore how to raise confident, curious, and well-nourished kids, from the inside out.
Today, we’re diving into one of my favorite lessons from my kindergarten through 2nd-grade curriculum, which is appropriately called ‘Eat the Rainbow.’ It’s all about helping kids connect with food through color, curiosity, and fun.”
🌈 Why “Eat the Rainbow” Matters
“For those of you who don’t know, along with my work in nutrition, I am also a substitute teacher. Not only do I love working with kids, but it’s a fantastic way for me to stay connected with the community.
During my work in the classrooms, I’ve noticed that kids love to sort things. They’ll line up crayons by color, organize blocks by shape, and even eat their snacks by whatever pattern they deem necessary.
That natural curiosity is the perfect entry point for teaching nutrition. Because when we say, ‘Eat the rainbow,’ we’re not just talking about making pretty plates — we’re teaching variety, exploration, and the understanding that food makes us feel a certain way.
In functional nutrition, we emphasize that diversity equals resilience. The more colorful the diet, the broader the range of nutrients, antioxidants, and phytonutrients that help the body thrive. Each color in a fruit or vegetable is linked to specific compounds that support different systems in the body.”
Examples:
❤️ Red foods like strawberries, tomatoes, and watermelon contain nutrients that help support heart health and circulation.
🧡 Orange foods like carrots, sweet potatoes, and oranges contain beta-carotene, which supports healthy eyes and immune function.
💚 Green foods like broccoli, spinach, and kiwi support bone health, detoxification, and immunity.
💙💜 Blue and purple foods like blueberries and grapes contain antioxidants that help protect the brain and memory.
“Even little kids can understand this when we keep it playful. And when we frame food in terms of color and curiosity — rather than rules or restriction — we give them ownership of their choices instead of pressure.”
🥕 Story
“I remember teaching a kindergarten class once, and as you can imagine, I’m always extra curious during snack or lunchtime — asking kids what they’re eating, noticing what they’re not touching, what they trade. It’s interesting stuff, at least in my opinion.
One morning I was watching a group of kids at snack time, and I noticed how differently they all interacted with their food. One little girl was lining up her grapes by color — lightest to darkest — like it was a science experiment. Another was convinced that eating something green made him faster.
I just stood there thinking, this is what we want to protect. That curiosity, that creativity. Before kids ever learn about calories or “shoulds and shouldn’ts,” they naturally see food through play and color and discovery.
And that’s the magic of ‘Eat the Rainbow.’ When we remove the rules and bring back imagination, kids connect with food in a way that feels joyful — not forced.”
🍇 Parent Takeaways: What You Can Do at Home
“I’m going to give you five simple ways you can bring this concept to life at home — no fancy ingredients, no meal-prep overwhelm, just small shifts that add up.”
1. The Rainbow Challenge
“Each week, pick one color to focus on — say red this week. During grocery shopping or meals, ask your child, ‘What red foods can we add to our plate today?’
Maybe it’s an apple slice, red bell pepper, or a few raspberries. You can make a little chart or sticker board to track the colors they’ve tried. Kids love watching their rainbow fill up — and this visual progress reinforces variety.”
2. The Color Sorting Game
“Take a few minutes before dinner and have them help sort foods from the fridge or pantry by color. This hands-on approach makes food tangible — and when they touch, smell, and identify it, they’re far more likely to taste it.”
3. Grow Something Tiny
“If you can, try growing a small pot of herbs or even some sprouts together. Watching food grow helps kids understand where it comes from — and it builds that connection between food, nature, and the body.
Sprouts are a great place to start. They’re easy, quick, and honestly kind of addictive — I even got my dad into it. You can grab a simple sprouting kit online; it’s basically just a glass jar with a fine mesh lid. You choose from a variety of seeds, soak about a tablespoon in water overnight, then rinse and drain them each day for a few days as they start to grow. It’s simple, delicious, and such a fun little science experiment for kids.”
4. Food Feelings Conversation
“After a meal or snack, gently ask, ‘How does your body feel right now?’ Do they feel energized? Sleepy? Happy?
You’re introducing mindful awareness without ever using the word ‘mindful.’ It helps kids notice how food affects their energy, mood, and focus — a key part of functional nutrition.”
5. Involve Them in the Process
“Let them tear lettuce, stir yogurt, or choose one ingredient at the store. Participation builds confidence, and confidence leads to curiosity. And curiosity is where healthy habits start.”
“These little practices are simple, but they create emotional connections that last a lifetime. Kids who grow up associating food with color, creativity, and curiosity are less likely to develop restrictive eating patterns later on. You’re not just feeding their bodies — you’re nurturing their relationship with food and helping them build lifelong awareness.”
💬 Reflection
“Ok, let’s reflect and take a moment to think about language — how we talk about food around kids.
Try saying things like, ‘This food gives us energy for playtime,’ or ‘These blueberries help our brain remember.’
Avoid labeling foods as ‘good’ or ‘bad.’ Instead, focus on what foods do for us — how they help our bodies grow, think, and feel our best.
When your child hears you talk about food with curiosity, not guilt, they learn that nourishment is something to explore — not something to fear.”
🌿 Closing Message & Call to Action
“So this week, I invite you to make your family meals a little more colorful. Pick one new color, explore one new food, and celebrate curiosity over perfection.
If you’d like some help getting started, I’ve created free printables — my ‘Eat the Rainbow’ and ‘Build Your Plate’ handouts — at healthyhabitssc.com/podcast. You’ll also find resources for teachers, parents, and schools who want to bring these lessons to classrooms or family events.
Thank you for joining me today on Raising Healthy Habits. Remember — your child’s relationship with food begins with joy, not judgment. Keep it colorful, keep it curious, and I’ll catch you in the next episode.