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Multicoloured Mealtimes. Eat the Rainbow.

Multicoloured Mealtimes

So rainbow feeding is a thing. Nutritionists have long recommended getting as many colours as possible on your plate.

“Offering a rainbow of colours will help to ensure your baby receives a wide range of vitamins and minerals.” –


Colourful food when weaning is a feast for the senses for children. It also ensures a variety of different nutrients and vitamins.

Check out the flavours and nutrients of the rainbow…


Red Food

Strawberries: Strawberries are packed with vitamin C, potassium, and folate. Pop ‘em on porridge or yoghurt for that pudding vibe.

Tomatoes: Tomatoes are a fantastic source of lycopene, potassium and Vitamin C. Great as a pasta sauce or just chopped up for a cheeky snack.

Cherries: Cherries are called a ‘superfood’ by many. Loaded with antioxidants and vits. They’re scrummy too. Win win. Always remove the ‘pits’ or pips.

Watermelon: Ultra fresh watermelon is full of vitamin A, vitamin C and lycopene. Nothing like a big watermelon grin.


Green Food

Kale:  Cabbage’s cousin is increasingly popular. Packed with protein, fibre and vitamins A, C and K. Apparently 100g of Kale has more calcium than the same amount of milk. Pureed with carrot and pear it’s a lovely little lunch.

Broccoli: This rich source of soluble fibre is also high in vitamin C. Great to add in to recipes or for a cute snack. Calling it ‘mini trees’ works wonders.

Avocado: This weaning hero provides vitamins A, B6, C, E and K.  Plus calcium, iron, potassium, sodium AND zinc. Annabel Karmel recommends cutting a small avocado in half, removing the stone, scooping out the flesh the mashing it together with a little of your baby’s usual milk.


Orange Food

Carrots: Sweet, crunchy superfood that boosts eye and skin health, carrots make a great raw snack or served steamed and mashed for weaning. Bring on the night vision!

Peaches & Nectarines: In addition to Vitamins A and C plus carotenoids, peaches and nectarines are a great source of fibre. We’re peachy keen on peaches ‘n’ cream.

Sweet Potatoes: Rich in fibre and vitamin A, they’re yummy grilled, baked, mashed, roasted or boiled. A popular ingredient amongst weaning experts, the recipes are endless for this one.

Oranges: This sunshine fruit is the vitamin C champion. Great for healthy glowing skin and boosting the immune system. Oranges also contain folic acid for healthy development in babies.


Blue / Purple Food

Blueberries: Blueberries are a great early solid food for babies to try, when it’s safe to do so. They’re packed with vitamin C and antioxidants and perk up a puree or smoothie.

Purple Cabbage:  Purple cabbage supplies the body with fibre, potassium and Vitamin C. Toss shredded cabbage into green salads or make crunchy coleslaw for your summer picnic table.

Eggplant: This purple veggie contains high levels of vitamin A, vitamin K, calcium, and folate. The fibre content helps regulate bowel movements. Tasty with plums and pears in a purpley puree.


These are just some tasty ingredients to help get lots of colour in your munchkin’s diet. Try to choose in-season foods to maximize nutrition and flavour. Always check first which foods are safe for which age child.  You are what you eat so be a rainbow. #bemorecosatto


Safety Notice

This article does not constitute feeding advice. Always check with your nutritionist, doctor or health advisor before embarking on feeding and weaning plans. Issues such as possible food allergies should be addressed with them beforehand. Always read the latest health and safety updates before adding a new food into your baby’s diet and prepare it accordingly.

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