The Rainbow Connection: A Nutritional Color Chart

source: Learning ZoneXPress

A few years ago the CDC thought of a new tactic to encourage all of us to eat more fruits and vegetables.  The old “5 a day” apparently wasn’t enough, so they came up with a colorful new campaign of “eating your colors” to get more of a variety in our consumption of fruits and vegetables.  Generally-speaking, the brighter, more vibrant the fruit or vegetable shade, the more nutritious it is.  It’s funny because when Elias starts turning a yellowish-orange hue, I know he’s had too many foods loaded with Carotenoids and we need to switch it up with a different-colored fruit or vegetable.  No, that’s not a myth, kids can turn orange a lot quicker than adults if they eat a lot of orange/red/yellow fruits and vegetables in close succession! 

As tempting as it is to give baby what he/she favors the most so he/she will eat, it’s healthier and safer to give a variety. Period.  “Too much of a good thing” really does exist, even with the most nutritious of foods. Had too many dark green vegetables?  Your baby might become constipated from the great dose of iron, especially if your baby drinks formula.  Too many carrots or other foods containing vitamin A?  Your baby may turn harmlessly orange, but too much vitamin A can cause developmental problems in children and liver problems in children and adults alike (just like all of the problems caused the acne drug Accutane or “isotrenoin,” a derivative of vitamin A).  Too many nitrates from certain vegetables can cause anemia (see article) However, don’t get scared to death.  As long as your child maintains a healthy diet with a wide range of foods you won’t experience these problems.

So what about this color chart?

Since color isn’t always an indication of nutrition, the color chart is not intended to be seen as the only nutrients your child needs, but it is a great tool to make produce shopping easier if you’re not sure what to get.  Some days the produce section seems daunting, especially if I feel like we’ve tried everything, so a color chart has been especially helpful:

Red
Why? Foods are red from the pigment called “lycopene,” a powerful antioxidant which has been shown to reduce the risk of certain cancers and in some studies have diminished the effects of prostate cancer, even if the person already has it.	Food sources: strawberries, raspberries, beets, cherries, cranberries, tomatoes (when cooked have the highest amount of Lycopene!) red grapes, red apples, watermelon, red pears (with skin), blood oranges, red bell peppers, pomegranates.
Green
Why? Green fruits and vegetables contain lutein (a vital nutrient for ocular health) vitamin C, beta-carotene.	Food sources: Green apple (with skin), green grapes, kiwi, avocado, green pears (with skin), honeydew melon, lettuce, limes, etc.
Dark Green
Why dark green? Dark green vegetables & “green leafies” possess the same nutrients as other green vegetables, but they are an even greater source for calcium and iron.	Food sources: Spinach and baby spinach, broccoli, kale, turnip greens, mustard greens, green bell peppers, asparagus, arugula or “rocket,” green beans.
Yellow & Orange
Why? Yellow and orange fruits/vegetables contain Carotenoids, substances that include alpha-carotene and the better-known beta-carotene which, when metabolized, turns to vitamin A. They also contain vitamin C, and Lycopene, but in lower doses than in red fruits/vegetables.	Food sources: Winter squashes (butternut, acorn, pumpkin) oranges, mangoes, peaches, nectarines, sweet potatoes, tangerines, yellow summer squash, yellow watermelon, pineapples, carrots, cantaloupe, yellow bell peppers, apricots, golden raisins, yellow pears (with skin.)
Blue & Purple
Why? Blue and purple fruits/vegetables contain lutein, vitamin C.  They also contain flavonoids, a polyphenol (antioxidant) that has been shown to have anti-inflammatory properties and may also prevent certain kinds of cancers.	Food sources: Concord grapes, blackberries, blueberries, plums, grapes, pomegranates, raisins, prunes, red grapes, purple figs, purple potatoes, blue corn, purple cabbage, Belgian endive, eggplant.

Since there is such a wide array of fruits and vegetables in this world, I can't imagine any chart being all-inclusive, but I did try to make this as varied as possible.  These are all items I usually come across at the local supermarkets or farmers' markets.  Speaking of which, since it's the summertime, take a look at your local farmers' markets!  Organic, pesticide-free fruits and vegetables lovingly grown on a small scale and sometimes less expensive than the produce at the grocery store.  Even if you're paying a few cents more, remember these fruits and veggies traveled a lot less to make it to your table!  Most produce found at large chain stores was manufactured, not grown.  They were bred and altered so they could withstand the long trip to the store in one piece.  Don't even get me started on store-bought tomatoes!

Once again, I apologize for the large gap in between articles.  My son is very mobile right now, we've moved, and I've also fallen ill recently and I'm keeping my fingers crossed I get better soon!  It's no biggie, I just mentioned it for a few extra prayers here and there :)  I'm already working on my next article: the FIRST BIRTHDAY CAKE!  Can you believe my son is almost a year old???  It's going to be wheat and egg free.  Don't forget to share!

-Elias's mommy

Queen of Quinoas *8+ months*

Whole grain Quinoa, uncooked

With the boom in high-protein carbohydrates & whole grains in recent years, you may have already heard a lot about Quinoa.  I was pleasantly surprised when I read that babies can enjoy this super-healthful grain as well.  The Quinoa we’re used to seeing in supermarkets are small, almost spherical grains usually in the health food section of the store.  If you can’t find it at your local Piggly Wiggly, you can surely find it at specialty stores or larger organic chains such as Whole Foods & Wild Oats.  For babies, quinoa should be ground either with a food processor, coffee grinder, or purchased as “flour” to create the smooth texture of cereal.

Quinoa is a great alternative to rice & oatmeal cereals because it is cooked by similar methods & can be easily adapted to those recipes.  It can be served savory, sweet, or plain, depending on how your child likes it.  Quinoa for babies & toddlers is usually served like a breakfast cereal with fruit, a little raw sugar, & whole milk.  When the child is over a year old it is permissible to add honey for sweetening.  Quinoa lends itself well to sweet flavors because it has a nutty, hearty flavor like really substantial oatmeal.  Quinoa is not recommended for children under 8 months of age because of its high protein content; your child may not be able to digest it very easily.  If in doubt, always talk to your child’s pediatrician!

Nutritional perks:  Due to its minimal processing, Quinoa is exceptionally nutritious.  It is teeming with fiber, protein, calcium, potassium & folic acid [see Eggplants blog] just to name a few key nutrients.  With its super-high protein content, it’s a great meat substitute for raising the vegan baby (raising vegans article coming soon!)  Quinoa is also great for children who don’t tolerate GLUTEN very well.  Quinoa is 100% gluten-free & can substitute for wheat ingredients. The Quinoa "flour" is used as a substitute for wheat flour in baking, though the high amount of protein produces a heavier texture to some baked goods.

What’s all this gluten-free talk??

You may have noticed a lot more “gluten-free” products in your supermarket.  They’ve been available for a long time in organic food stores, but with their growing popularity you can find them as easily as going into your local Walmart.  The gluten-free movement was started with more awareness of the autoimmune disorder Celiac Disease.  One stand-out problem with this disorder is the person’s inability to digest wheat or any kind of wheat products because of the wheat protein “gluten.”  Gluten is what makes bread dough stretchy but firm & keeps cakes from falling apart.  The reaction by the intestines when exposed to gluten ranges from diarrhea to severe inflammation & pain.  Prolonged exposure to indigestible proteins causes the villi in the intestines to atrophy, which greatly affects the absorption of vitamins & minerals since that is the role of villi in the intestinal tract.  The only treatment is a lifelong gluten-free diet.  Celiac Disease is not the same as a wheat allergy, though of course children with a wheat allergy can benefit greatly from the introduction of Quinoa in their diet.

Popular brand of organic,
wheat-alternative grains.

Though Celiac Disease is a big part of the gluten-free market, parents are advised not to give their child any wheat products until they reach 1 year of age to due to the occurrence of allergic reactions to wheat.  Foods that pose a big risk for an allergic reaction are generally not recommended for younger children because what would be considered even a “mild” reaction to us may be a much more severe reaction for them. Quinoa is considered mostly non-allergenic so it is ideal for most children with food sensitivity.  Gluten is also difficult for younger children to digest, which results mostly in gas, fussiness, & tummy aches :( 

Let’s make it, shall we?

I’m going to be honest, once again, this is not the quickest food in the world.  The higher the protein in grains or pasta, the longer they take to cook.  However, since the Quinoa will be ground either by you or pre-ground at purchase the time will be cut down considerably :)  Should you choose to feed your child the whole grain, just follow the directions on the package & make sure your child is ready to have chewy foods.  The Quinoa pearls may be small, but a mouthful of Quinoa could spell disaster to a child who is unable to chew hearty foods properly.

Quinoa Baby Cereal

¼ cup ground Quinoa

2 cups water

Bring water to a boil on the stovetop, slowly whisk in Quinoa powder & continuously whisk while pouring to avoid lumps.  Turn down to lowest setting & cook uncovered for about 10 minutes.  Whisk intermittently.  You can always add more water if you think the mixture is getting too thick.  That’s all she wrote!

Again, you can add fruits, sweeteners, or serve plain.  I’d suggest serving plain first so you don’t have to add sweeteners over & over again to get your little one to eat something.  Some suggest toasting the quinoa before grinding or before cooking because it is supposed to make the grain easier to digest, but that (oftentimes unnecessary) step is up to you.  Enjoy!  And remember, it’s “Keen-wah” if you have trouble finding it in the store :)  Happy eating!

-Elias’s mommy

Sources: What to Expect: The First Year book by Heidi Murkoff, Arlene Eisenberg, & Sandee Hathaway, B.S.N.;  http://www.en.wikipedia.org/celiac-disease; http://www.celiac.org