Bake colourful veggie skewers and plan meals with a rainbow food diary

Difficulty: Explorer (Level 1)

What we eat is an important part of our health. “Eating the rainbow” can help you get enough nutrients from your food.

You should try to eat fruits and veggies that are red, orange, yellow, green and purple. Each colour has different health benefits.

Also, try finding veggies and fruits that are tasty to you. For example, if you don’t like apples, you can eat strawberries. If you don’t like spinach, try other green veggies like lettuce.

As long as you eat fruits and veggies, you are taking care of your body.

Colourful veggie skewers

Materials

• skewer sticks

• colourful vegetables (for example, tomatoes, zucchini, bell peppers and mushrooms)

• cooking oil (such as olive oil)

• salt and pepper

• an oven

• a knife

• an adult to help

Instructions

1. Ask a parent or guardian to help you preheat the oven to around 200 degrees Celsius.

2. Have a parent help you chop the veggies into cubes.

3. Put the chopped veggies in a bowl. Pour in a tablespoon of oil, half a teaspoon of salt and half a teaspoon of pepper. Mix and add more oil and seasoning if needed.

4. Stick the vegetables onto the skewers. Put different colours on each skewer. Then, place them on a baking sheet.

5. With the help of a parent, put the skewers in the oven for 10 minutes. If they’re soft, you can take them out.

6. Wait for the food to cool before you eat.

Vegetable skewers are tasty and easy to make. Photo: Shutterstock

Rainbow food diary

Assign one colour to each day from Monday through Friday. For example, red on Monday, orange on Tuesday, and so on. For each meal, try to add some fruits or vegetables that are the colour of the day.

Here are some examples to help:

• On the “red” day, you can eat strawberries for breakfast, red capsicum with lunch and tomatoes for dinner.

• On an “orange” day, eat oranges for breakfast, carrots with lunch and orange sweet potatoes at dinner.

• On a “yellow” day, you can have bananas with breakfast, corn with lunch and squash with dinner.

• On a “green” day, eat kiwis with breakfast, spinach at lunch and gai lan for dinner.

• On the “purple” day, you can eat blueberries at breakfast, purple cabbage for lunch and eggplant with dinner.