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It’s a fact…. Kids hate greens but love oranges and reds

It’s a fact…. Kids hate greens but love oranges and reds

How to try and get your kids to eat their greens (download PDF here

Almost all parents at some point have had to battle with their children to get them to eat their veggies and particularly anything green.  New research carried out by the supplement firm Healthspan has shed some light on how the colour of food can impact on the choices made by kids.

 


Top ten colored foods kids are most put off by

Black 

Green

Purple 

Blue 

Brown 

Beige

Pink

Red 

Yellow

Orange 


 

The research poll of 2,000 adults and children found that more than 45% of kids have certain colour foods they’re less likely to eat than others.  Britain’s favourite food colour for adults is green but unsurprisingly, it’s the complete opposite for children.  Children were more disgusted by the colour green, with almost half of youngsters admitting they have refused to eat something on their plate simply because of its hue.  It also appears that children are drawn to brightly coloured foods such as reds and oranges.

 


“The research poll of 2,000 adults and children found that more than 45% of kids have certain colour foods they’re less likely to eat than others”


 

Dr Megan Arroll, a psychologist specialising in health, said: “Research has shown that children demonstrate the most positive emotional reactions, such as happiness and excitement, towards bright colours and this survey supports this as children’s most popular food colours included red and orange. 

Are green vegetables any more nutritious? 

If you compare vegetables such as kale, spinach and broccoli with other coloured vegetables then they do contain a richer source of nutrients such as iron, calcium and vitamin A, which are essential for healthy growth and development.  This doesn’t mean you should be skimping on reds, yellows, oranges and purples though, all vegetables are highly beneficial to health and contain their own unique blend of nutrients and no single variety should be viewed as superior.

 


“If you compare vegetables such as kale, spinach and broccoli with other coloured vegetables then they do contain a richer source of nutrients such as iron, calcium and vitamin A”


 

Positive eating environments

There’s no point pushing kids to eat the foods they don’t like.  Kids are stubborn and the more you push the more they will likely resist.   A better approach is to make veggies such as greens available and served in new inventive ways to try and spark interest.  Don’t bribe kids or give them a hard time about food and try not to draw unnecessary attention to specific foods as sometimes it can take quite a few tries before young children are ready to eat them.  Foods should be served in a positive environment with neutral reactions.

 


There’s no point pushing kids to eat the foods they don’t like.  Kids are stubborn and the more you push the more they will likely resist”


 

Children are easily influenced by peers, which is why food likes and dislikes can change from day-to-day.  Family meals can offer way to lead by example and introduce new foods, but try and get everyone else around the table to keep their opinions on food to themselves unless it’s a positive one.

There is no single rule to feeding kids and most of it is down to trial and error but these tips below may provide a few ideas to encouraging your children to eat their greens.

 


“There is no single rule to feeding kids and most of it is down to trial and error”


 

Top tips to get your kids to eat their greens

  1. Many green vegetables, particularly the dark leafy varieties, have a bitter taste that young palates are more sensitive too, which is why they often repel from them so start with sweeter tasting greens such as peas, fine beans, mange tout and sugar snap peas. Whilst you might like your veggies crunchy, kids often prefer theirs to be a little more cooked.
  2. A handful of peas can be added to most home-cooked dishes such as spaghetti Bolognese, curry or even macaroni cheese. Try crushing them slightly to make them a little less obvious to fussy eaters.
  3. Re-naming vegetables or cutting into shapes can be a good way to spark interest in vegetables. Broccoli ‘trees’, stars (thin slices of the stalk resembles this shape) or sprinkles (these are the top bits of the vegetable that can be removed with a knife or scissors) are a few ways to present this vegetable. Spiralized courgette can also be fun for kids.
  4. Try allowing children to help prepare meals with you. Preparing a stir-fry together is a good way to learn about different vegetables and you can add in sugar snap peas, Tenderstem broccoli or edamame beans for them to try whilst you cook.  You can talk about the rainbow colours of foods.
  5. Whilst you should try and encourage children to eat whole vegetables, fortifying foods with greens is a good way to boost your child’s nutritional intake, particularly fussy eaters. A simple tomato sauce is often the mainstay of many family meals so try whizzing canned tomatoes or a shop bought sauce in a food processor with a few greens such as spinach, peas or courgettes.  Homemade smoothies and juices are a good way to slip in a few cheeky greens.
  6. Serve your greens with a dip. Most children love dips such as hummus so amongst the sliced red peppers and carrots, introduce sugar snap peas or lightly blanched Tenderstem broccoli as dippers.

There is little point in stressing out about getting children to eat certain foods as over time their tastes generally change and few people enter adulthood malnourished with lists of foods they refuse to eat.  Food surveys also show that most children get adequate nutrition from their diet.  The government recommends topping up children’s diets with vitamins ACD.

(download PDF here)

Colour code your health by eating the rainbow!

Colour code your health by eating the rainbow!

Colour code your health by eating a rainbow of foods (download as PDF Colour code your health with rainbow foods)

It feels as though we are continually being told to eat more fruits and vegetables to maintain good health and keep diseases at bay, with current research suggesting that eating five-a-day is not enough to reap the health benefits they have to offer.  So, what exactly is it about these nutritious colourful allies that makes them so great? 

The protective effect of antioxidant micronutrients such as the ACE vitamins and selenium have been understood for some time now.  These antioxidants are essential to help reduce free radicals in the body (unstable molecules produced from digestion and exposure to pollution, sunlight and cigarette smoke) and they have have been attributed to lowering the risk of many diseases including cardiovascular disease, cancer and dementia.  However, research has now moved forward to discover the beneficial effects of compounds known as phytonutrients that are responsible for colouring fruits and vegetables, and how they too can have a powerful effect on our health and reduce the risk of disease.

 


“The protective effect of antioxidant micronutrients such as the ACE vitamins and selenium have been understood for some time now”


 

Phytochemicals originally evolved to help plants protect themselves from diseases and insects and research is beginning to demonstrate that in the same way they can also help to protect us from disease.  There are thousands of phytochemicals found in fruits and vegetables and as the research is new we’re only just starting to unveil their identity and extremely complex action within the body.

Although the science is complex, the message is simple; eat a wide variety of different coloured foods.  As nutrients in foods work in synergy and different phytonutrients can be more freely absorbed depending on their make up within the structure of the food, it’s also a good idea to not only mix colours and types of fruits and vegetables but also cooking methods combining raw with cooked (such as adding roasted sweet potato or tomatoes to salad).

 


“Although the science is complex, the message is simple; eat a wide variety of different coloured foods”


 

By dividing different fruits and vegetables by their hue you can see how mother nature has allowed us to colour code our health by eating a rainbow of foods.

 

Red and pink 

 

 

Foods:  watermelon, pomegranate, red peppers, tomatoes, strawberries, pink grapefruit, cranberries, red grapes, raspberries, rhubarb, red chillies

Benefit: Most red fruits and vegetables contain lycopene, which is a member of the carotenoid family which are converted into vitamin A within the body.  This vitamin along with vitamins C and E help to protect the body from free radical damage.  Studies show that Lycopene* may reduce the risk of prostate cancer as well as helping to promote good colon health.  Red berries contain ellagic acid (helps to support the immune system) and anthocyanins, which research suggests reduces inflammation and help preserve memory whilst helping to slow down the degenerative processes of ageing.  These are also considered to be protective against certain cancers and cardiovascular disease as well as showing antiviral and antibacterial properties.

*Lycopene is more freely available in processed or cooked tomatoes.  Try roasting cherry tomatoes with balsamic and a little olive oil, which helps with the absorption of lycopene.

 

Yellow and orange

 

 

Foods: Yellow peppers, orange peppers, cantaloupe melon, carrots, sweetcorn, butternut squash, mangoes, grapefruit, peaches, pineapples, oranges

Benefit: The key antioxidant found in orange and yellow fruits and vegetables are carotenoids (also found in green leafy vegetables). These are converted to vitamin A in the body, which is essential for healthy skin and eyes.  Beta-carotene has been linked to a reduced risk of heart disease and certain cancers as well as playing a role in the immune system, reducing cognitive decline and possibly dementia risk.  You will also find a group of compounds in this hue known as bioflavonoids which studies suggest reduce inflammation in the body and may also work to slow down the development of cancer, heart disease and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Combining your orange foods with healthy fats found in avocados or oils will help with the absorption of carotenoids.  Try drizzling olive oil over roasted butternut squash.

 

Green

 

Foods: Peas, kale, broccoli, kiwi fruit, avocado, mint, gooseberries, grapes, asparagus, artichokes, pak choi, honeydew melon, green peppers, Brussles sprouts, cabbage, green beans

Benefit: Lutein (found also in yellow fruits and vegetables) and zeaxanthin found in green vegetables are major pigments in the eyes and important for the maintenance of healthy vision.  Studies have shown that people who eat higher amounts of these compounds in their diet have a lower risk of developing age-related macular degeneration (AMD) which is a major cause of blindness as we age. Zeaxanthin may also help to reduce the risk of breast and lung cancers, and play a role in the prevention of heart disease and stroke. Leutiolin is another antioxidant found in green peppers and celery which has been found to lower inflammation in the brain and central nervous system. Green foods also contain quercetin which also has an anti-inflammatory effect within the body.

 

Purple and blue

 

Foods: black grapes, beetroot, cherries, blackberries, blueberries, red onions, aubergines, purple potatoes, purple cabbage, plums

Benefit: Anthocyanins are present in this colourful group of fruits and vegetables.  These compounds are thought to reduce inflammation, which may help with preservation of memory and reduced risk of certain cancers. Blueberries have been the focus of research into the effects of anthocyanins and reduced mental decline (including Alzheimer’s).  Purple grapes are especially high in a type of polyphenol known as resveratrol, which has been shown to protect against heart disease and promote a healthy circulatory system by reducing the levels of bad blood fats and blocking the formation of blood clots (which can cause heart attack and stroke).  Blackberries contain ellagic acid and catechins, which may help to protect against cancer.

 

White

 

Foods: Mushrooms, garlic, onions, cauliflower, endive, parsnips, turnip, taro, celeriac

Benefit: Although not strictly a colour of the rainbow, white vegetables also contain a variety of phytonutrients that can have a protective effect on your health.  Onions and garlic contain quercetin and allicin, which are known to kill harmful bacteria and protect capillaries (smallest of the body’s blood vessels).  You will find powerful polyphenols in mushrooms which can help to reduce the risk of heart disease.  Glucosinolates and thiocyanates found in cauliflower may also help reduce the risk of heart disease and cancer as well as help with digestive disorders.

 

Just adding a few more colours to your meals each day can make a big difference to the nutritional quality of your diet.  Here are my top five tips to adding a little extra colour to your diet:

  • Try to include at least two different colour vegetables with each meal, this could be a salad with tomatoes and cucumber, roasted squash and beetroot or peas with baby onions
  • Smoothies and juices are a great way to combine lots of different coloured fruits and vegetables such as beetroot, carrot and apple
  • Homemade soups are an easy way to combine colours as are stews and casseroles
  • Snack on a variety of chopped veggies (perhaps with a dip such as hummus) such as courgette, red peppers and carrot
  • Throw a handful of mixed berries over porridge, breakfast cereal or yoghurt;  you could even combine them with sweet apples to make a antioxidant-rich fruit compote

 (download as PDF Colour code your health with rainbow foods)