Enjoy the Rainbow
Inviting Roy G. Biv to our plates.
We sat down for lunch the other day and my nearly 6-year-old said, “Mom, we’re eating rainbow food!”
Let me explain.
Although I’m pretty open here and with my patients about many of the struggles I’ve had since a young age with body image and eventually disordered eating, I don’t want to share those struggles with my children – at least not yet. Instead, we focus on conversations about food and exercise being more about value added and life enjoyed. So, when she excitedly announced we were eating “rainbow food”, my momma-heart swelled. I want that for you too.
There’s no such thing as good or bad food. Before you freak out because this goes against everything you believe, hear me out. I’m not saying all food is created equal. There are foods that are dense with nutrients and those that are less dense for sure. However, this doesn’t make any one food good or bad. Food is just food. You can think of it as water vs ice. They are both H2O. They both have their purpose and uses. However, if I’m dehydrated or even just thirsty (because once we feel thirst our body is already decently under-hydrated) a glass of water will rectify the situation much more quickly than the less-densely packed ice cube or two. Yet, even if I choose the ice cube over the glass, it is not a morally good or bad decision.
Food is much the same. You and I are not good or bad based upon what or how much we eat. That doesn’t mean that what and how much we eat has no effect on our health or our ability to pursue our purpose. So, how do we practically pay attention to what we eat without labeling foods as good or bad? Without making nutrition facts an ever-present force to be fought with in our minds?
My own experiences and those I’ve walked alongside many others tell me the path to food freedom is wrought with unraveling pre-conceived ideas, incorrect information, negative self-talk and many other hurdles. However, one practical step that has helped me and is helping shape my children’s mindset on food is this:
Eat the Rainbow.
The science behind it is pretty staggering, but equally simplistic. Take for example low iron (there’s a lot of medical hoobalo behind this that I’m not going to get into here) - to supplement effectively with iron it should be taken with vitamin C for best absorption and iron supplements are notorious for causing constipation. Yet, if you’re not looking to supplement for a specific medical issue and you’re just making sure you’re getting enough iron, you can set the pill down and enjoy some spinach. Spinach is an excellent source of iron, has vitamin C and it contains fiber! That’s great iron absorption and immune support without constipation all rolled up into a nice, crunchy leaf. How’s that for nutrition density?
You may be thinking, “But eating fresh veggies is so expensive,” or, “I wouldn’t know what to do with spinach if I bought it,” or “Oh, yuck! I don’t like spinach.”
No worries.
Let’s walk those three common concerns out.
Taste. Repeat after me, “I will not boil my veggies.” First off, they taste pretty nasty. Second, it ruins most of the nutrients. Instead try a new salad mix (more on that shortly) or try them roasted or sautéed. If that’s still not your jive, consider what your taste buds are trained to like. When introducing new foods, start small. Take a bite with no pressure to take another. Repeat this up to 12 times at different sittings (this works well with kids too) across a couple of weeks. Your brain starts to re-learn tastes as you communicate in a non-threatening manner that it’s a food you want to like.
Prep. Like above you can always try a new recipe. However, if you have less experience or not much time two fantastic options are buying premixed salads or creating your own salad base. I tend toward the buy the premix, but my friend, William, is making his own base and switching up the toppings through the week to add variety, color and flavor.
Premade Mixes - $2.99-$3.99 each at Kroger or Walmart.
Salad Base: carrots, chopped brussels, sprouts, shredded broccoli stalk, arugula, broccoli florets.
Cost. Adding nutrition value can cost more than eating less nutritionally dense foods. However, planning your grocery list, using online pick-up orders and predetermining what you will remove can help prevent spurge buys and even get you some beneficial coupons once stores learn your buying patterns. Don’t try a complete overhaul in one grocery sprint. Add color to a few meals a week or switch out one meal a day for a more colorful option.
Another option is to tap into your ability to grow some of your own colorful, rainbow foods. You don’t have to grow a full garden to get the nutritional and mental benefits of growing plants. Forget being green with envy of people that have the time, space and ability to grow their own food. The video I leave you with today from Roots and Refuge Farm shows how we can grow our own salad greens for around $20. I’m not a gardening expert, but I know the value of growing in knowledge and the joy of watching little seedlings you’ve planted grow into full sized plants.
My family and I are venturing into learning to grow our own rainbow food and I invite you to join the journey with us. Yet, no matter how you can add color to your plate in this season of life, celebrate the nutrition you are able to enjoy.
written by Kelli Keller
