Brekkie In The Evening – The Rainbow Diet
- Danielle
- Feb 6, 2017
- 2 min read
Last week we spoke about exposing children to a variety of foods. One way to encourage this is by incorporating what I like to call the Rainbow Diet.
Try to include more whole foods
Fill your plate with an assortment of different colored plants, whole grains, and legumes
Experiment with flavors and seasonings to expand their palate
Eat healthy fats in moderation
Below are some sample foods you can add to your child’s diet. They’re organized by meal and a variety of foods parents can give their kids during those times. Always remember to check with your physician before introducing solids, especially ones that can cause severe allergies. Once you’re given the green light, test for allergies by sampling individual, unseasoned foods for three days each. Swipe a small amount of the new food in your baby’s mouth early in the day when your clinic is open. That way, if there is an allergic reaction (itching, swelling, rashes, vomiting, diarrhea) you can rush your baby over for care. Keep some Benadryl on hand, but consult with your physician for proper dosage based on your child’s weight and age.
Breakfast:
breastmilk/ formula
cottage cheese
apples
berries
oatmeal
green juice smoothie
veggie omelet*
toast with unsalted butter / apple butter
Lunch:
breastmilk/ formula
veggies (steamed/sautéed/baked)
simple sandwiches (peanut/almond butter*, grilled cheese)
fish*/chicken/turkey
citrus fruit# / melon / figs
cheese ( made from pasteurized milk – i.e. cheddar, parmesan, Monterey jack, gouda, mozzarella, swiss etc..)
brown rice / couscous / quinoa
lentils
Dinner:
breastmilk / formula
veggies (i.e. sweet peas, spinach, cauliflower, broccoli, squash, zucchini, mushroom)
ground provision (i.e. starchy veggies like potatoes, plantains, sweet potato, yucca)
cheese
turnips – beets
mashed potatoes (substitute breast milk/formula for whole milk if baby isn’t ready)
salmon, flounder, sole*
ground chicken/turkey
What foods are your kids loving at the moment?
* Nut, Fish, and Egg allergies can be VERY serious. Consult with your doctor concerning the best time to test these foods out based on family history, current allergies, and your child’s age.
# Children with acid reflux should avoid citrus, or foods that naturally contain caffeine like chocolate.
Please keep in mind that the topics discussed on this platform is for informational purposes only and is not meant to replace care from your licensed practitioners or certified professionals familiar with your particular circumstance. Please discuss all health care matters with your health care provider before considering any form of treatment(s) or methods that may be discussed on this platform. Please be aware that suggestions given on this platform are just that – suggestions – and may not work or be beneficial for everyone.
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