Healthy N Fit Families at the Market is a group to encourage youth and their families to visit*, support and eat local. Nebraska Extension aims to support healthy behaviors and environments by promoting and educating about the consumption of a variety of fruits and vegetables.
*Please follow your local health department guidelines.
Over the next seven weeks we will be highlighting the different colors that make up the Fruit and Vegetable Rainbow (red, orange, yellow, green, blue/purple, and white/tan). Each week will bring a new color, fun facts, recipes, and an activity for your family to participate in.
Families who participate in the weekly activities and interact with us on social media will have a chance to win a prize! The more challenges you complete, the more chances you have to win. Winners will be randomly selected and announced at the end of the seven weeks, by Friday, September 11th.
Step 1: Join our Facebook Group, Healthy N Fit Families at the Market
Step 2: Track your fruit and vegetable consumption by using either these Printable Rainbow Logs or be creative and design your own way of tracking!
- For the Printable Rainbow Logs, use page 1 or 2 for weeks 1-6, and page 3 is for week 7.
Step 3: Participate in activities that will be posted every Wednesday and Saturday for the next seven weeks.
Step 4: Interact with us on Social Media! We want to know what fruits and vegetables you are sampling and how participating in the activities is going!
We look forward to you joining our group to learn more about the benefits of eating a variety of fruits and veggies while supporting your local markets.
Week 1 - Red
Red veggies get their color and nutrient boost from lycopene and anthocyanin. Lycopene is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke. Anthocyanin is believed to protect the liver, improve eyesight, and reduce blood pressure and inflammation.
Join this week's challenge by:
- Picking out a red fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 2 - Orange
Orange fruits and vegetables are bursting with beta-carotene, an antioxidant known for giving them their bright sunny color. Beta-carotene is also known for improving our vision and helping us see at night, protecting our skin, and boosting our immune system. Orange foods are also a great source of vitamin A and vitamin C.
Join this week's challenge by:
- Picking out an orange fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 3 - Yellow
Similar to their orange counterparts, yellow fruits and veggies contain beta-carotene, vitamin A, and vitamin C. Vitamin A is important for vision and helps the heart, lungs, kidneys, and other organs work properly. Vitamin C helps our immune system, helps our body heal wounds, and may reduce the risk of certain cancers.Join this week's challenge by:
- Picking out a yellow fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 4 - Green
Green fruits and vegetables get their color from chlorophyll and are rich in vitamins A, C, E and K. Green fruits and veggies are known for keeping our digestive system healthy by preventing and helping with management of constipation, gas, nausea, vomiting, etc.
Join this week's challenge by:
- Picking out a green fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 5 - Blue/Purple
Blue and purple fruits and vegetables are high in antioxidants and contain polyphenols, which may help to fight inflammation. This group of fruits and veggies are also important for memory and brain health, they promote healthy aging, and may prevent certain cancers.
Join this week's challenge by:
- Picking out a blue or purple fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 6 - White/Tan
White fruits and vegetables get their color from anthoxanthins. Produce like bananas and parsnips are an excellent source of potassium. White fruits and vegetables may help play a role in heart health by helping you maintain healthy cholesterol levels.
Join this week's challenge by:
- Picking out a white or tan fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
Week 7 - Rainbow
- Fruits and veggies are an excellent source of fiber.
- Asparagus, broccoli, Brussels sprouts, cauliflower and spinach are all a good source of protein.
- Cantaloupe, peaches, strawberries and watermelon contribute a large portion of water to your diet, helping to keep you hydrated.
Join this week's challenge by:
- Picking out any fruit or vegetable at the market this week
- Sharing a photo of your family trying your produce or preparing it in a recipe below or one of your own recipes
