As a parent, you want the best for your baby, and one of the fundamental ways you can support their growth and development is through their diet. A colorful plate isn’t just visually appealing; it’s also an effective way to ensure your baby gets a variety of nutrients that they need to grow and thrive!
As a registered dietitian and mom of two littles, I know how challenging it can be to find a variety of foods your baby will actually eat and enjoy. In this post, we’ll explore why having a colorful diet is important for your baby and share practical tips to help you build a more colorful and nutritious plate they’ll enjoy eating.
Why Having a Colorful Diet Is Important for a Baby
Preparing a colorful plate for your baby can make mealtime more fun and appealing and encourage them to try new foods. But it’s not just all fun and games — it’s also about providing them with a variety of nutrients that are essential for their growth and development. Curious about what nutrients are essential for your baby and where to find them? Let’s dive in!
1. Nutrient Diversity
Did you know that different colors in foods have different nutrients and health benefits for your baby?1 Here’s a quick rundown of what each color can offer:
- Red: Foods like tomatoes and strawberries have antioxidants such as lycopene and vitamin C, which support heart health and protect against certain cancers.2,3,4,5
- Orange/yellow: Carrots, sweet potatoes, and mangoes have vitamins A and C, which are essential for vision, immune function, and skin health.6,7,8,9,10
- Green: You can find vitamins K and B, iron, and calcium in spinach, peas, and avocados, which are crucial for bone health, blood clotting, and energy production.11,12,13,14,15,16
- Blue/purple: Foods like blueberries and purple cabbage have antioxidants like anthocyanins, which help reduce inflammation and support brain health.17,18,19
- White/brown: Bananas and cauliflower have fiber and potassium, promoting digestive health and proper muscle function.20,21,22,23
2. Wider Acceptance of New Foods
Introducing a variety of colors and flavors early on can help your baby develop a more varied palate.24,25 Studies suggest that early exposure to different tastes can lead to better acceptance of new foods later in life.26 By offering a rainbow of foods, you’re setting the stage for healthy eating habits that can last a lifetime!
3. Encouraging Healthy Eating Habits
A colorful plate is more than just nutritious — it’s fun! Bright, varied plates can make mealtime more engaging for babies, encouraging them to try new foods. This approach not only helps meet their nutritional needs but also makes them more likely to enjoy eating, reducing those not-so-fun mealtime battles.27 Get ready to get messy right alongside them, too!
6 Hacks To Building a More Colorful Plate for Baby
There’s a reason people say, “It’s easier said than done.” As parents, we all want our children to eat healthy, but getting them to actually do it can be challenging. I know firsthand it’s not always “easy” to get your baby to eat their fruits and veggies, but as a dietitian and mom of two littles, I’m here to share a few of the tips and tricks I’ve found helpful in getting my littles to ask for the cucumbers or tomatoes on their plate:
Hack 1: Start Small and Gradual
Introduce new colors and foods one at a time to avoid overwhelming your baby. When they’re ready, mixing new foods with familiar favorites can help ease the transition. For example, if your baby loves yogurt, try blending in a small amount of a new pureed fruit. Better yet, check out Stonyfield’s YoBaby Yogurt Cups made with real fruit purees! Stonyfield YoBaby Yogurt is a great first food for babies — it has protein, calcium, and probiotics and works as a great base for mix-ins to introduce new flavors.
Hack 2: Make It Fun
Presentation can make a big difference, so use creative techniques to make the food more appealing. Create fun shapes with cookie cutters or arrange food into smiley faces or animals (a big hit for my toddler these days!). You don’t have to go all out with this — it can be as simple as using blueberries for the eyes, a strawberry for the nose, and asparagus for the mouth! These small touches can transform an ordinary meal into an exciting experience for your baby.
Hack 3: Incorporate Smoothies and Purees
Smoothies and purees are an excellent way to get fruits and veggies into your baby’s diet! Blend different fruits and veggies together using Stonyfield’s YoBaby Yogurt Cups as a base to create delicious combinations. For instance, you can blend spinach with their Blueberry and Apple yogurt cups or frozen cauliflower with the Peach and Pear yogurt cups to add some more color. This method is also great for incorporating new vegetables that your baby might be hesitant to try on their own.
Hack 4: Offer Dips and Sauces
Dips and sauces can enhance the flavor of veggies, making them more appealing. Serve steamed vegetables with healthy dips like hummus or yogurt-based sauces. This adds variety to your baby’s diet and makes eating veggies a fun activity!
Hack 5: Use a Variety of Cooking Methods
Using different cooking methods can bring out unique flavors and textures, making the same vegetable taste completely different. Try steaming, roasting, or lightly sautéing vegetables to see what your baby prefers. For example, roasted sweet potatoes might be a hit even if they don’t like this vegetable steamed.
Hack 6: Remember That Consistency Is Key
Keep offering colorful foods even if your baby initially rejects them. It can take multiple exposures for a baby to accept a new food, so don’t give up too quickly!28 Persistence is essential in helping your baby develop a taste for various foods.
Additional Tips To Add More Color to Baby’s Plate
Here are some additional tips to help you add more color to your baby’s plate! For instance, did you know the color of your baby’s (literal) plate might play a role in their overall preferences?29 And whose little one isn’t motivated by (colorful) stickers?! Plus, do you spend time cooking together? These can all be helpful ways to engage your baby in mealtime. So, let’s dive into these last three tips:
1. Use Colorful Utensils and Plates
Sometimes, the visual appeal of the food itself isn’t enough. Using bright, colorful utensils and plates can make mealtime more fun and engaging for your baby. This can be especially useful for picky eaters who might be more willing to try new foods if they come with a favorite fork or bowl.
2. Create a Rainbow Chart
Make a simple chart with a rainbow of colors and stickers. Each time your baby tries a new fruit or vegetable, let them place a sticker on the chart. This visual reward system can motivate them to try different foods. It can also help you keep track of the variety in their diet.
3. Cook Together
Even though your baby might be too young to help with the actual cooking, involving them in simple tasks like washing vegetables or stirring ingredients can make them more interested in the food.30 Yes, it may take a little longer and require more cleanup, but the experience is worth it! Allow them to sit in their high chair next to your kitchen island or counter while you chop away. Or, once they’re standing, invest in a learning tower to bring them even closer to the action. The more involved they are in the process, the more likely they will try and enjoy the foods they’ve helped prepare!30
Making your baby’s plate colorful isn’t just about making it look nice — it’s also about giving them the nutrients they need to grow and be healthy. By starting small, making food fun, and being consistent, you can help your baby develop good eating habits that will last a lifetime.
Remember, every baby is different. What works for one might not work for another. The key is to keep trying and make mealtime a happy time. We hope these tips help you create a colorful and nutritious plate for your baby!
