Regie’s Rainbow Adventure®
Week 1- The Island of Red
Dear Parents or Caregivers,
This week, your child started Regie’s Rainbow Adventure™, a program that follows a superhero broccoli named Regie. Each week, Regie travels to a different island where he will meet different fruit and vegetable friends who teach Regie about the importance of eating healthy. At each island, Regie and your child learn a color of the rainbow, practice counting, perform a physical activity, and use manners. Each week, we will send you the story to read with your child along with information for that week’s color of food. Red fruits and vegetables are high in vitamins, antioxidants, and fiber which keep our body healthy. Find these and many other red fruits and vegetables in the grocery store:
Red Fruits & Vegetables
Tomatoes Strawberries
Red Peppers Watermelon
Radishes Cherries
Rocking Red Fruit Pizzas Ingredients Whole grain English muffins Strawberries (fresh or frozen) Raspberries (fresh or frozen) Red apples or cranberries Low-fat cream cheese Directions On one whole-grain English muffin spread low-fat cream cheese. Add any kind of fruit desired. Serve as a great breakfast, snack, or dessert and enjoy!
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Island of Red
To the Island of Red Regie Rainbow did leap. What fruits and vegetables do you think he will eat? Apples or strawberries? Tomatoes or beets?
Mr. Beet told Regie, “we red foods are good eats! We keep your bones strong and make healthy teeth.”
Regie Rainbow thought, “yes, this is true. Cherry pie is red and it looks tasty too.” Mr. Beet smiled and looked Regie’s way, “cherry pie is a sometimes food; we don’t eat it every day.”
You must earn your red stripe to gain more energy and power. Eating red fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do. He ate 6 slices of tomato and 10 bites of strawberries too!
Regie had so much power he could almost explode. He used some of his energy to jump like a toad. Can you jump with Regie and touch your hands to the floor? Jump 1… Jump 2… Jump 3… Jump 4
The power Regie felt he just couldn’t believe. “Please give me my red stripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Eat A Rainbow Song For healthy tips, recipes, and (Sing to the tune of Twinkle, Twinkle Little Star) physical activity ideas, check out Red, orange, yellow, green, and blue www.nkfm.org/regierainbow and Shiny Purple too. www.facebook.com/regie.rainbow All the colors that we know. Living inside the rainbow. Red, orange, yellow, green, and blue Shiny Purple too.
Regie’s Rainbow Adventure®
Week 2- The Island of Orange
Dear Parents or Caregivers,
Today, Regie traveled to the Island of Orange, where he learned why orange fruits and vegetables are good for you. Orange fruits and vegetables will help make a strong immune system, healthy heart, and healthy skin. Fruits and vegetables are so important for your health that half of your plate should be full of fruits and vegetables. For resources and ideas on how to eat healthy, go to www.choosemyplate.gov or check out Regie’s Facebook Page:
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
Sweetie Pie Fries
Ingredients 1 -2 Medium sweet potatoes 1 tablespoon olive oil Your favorite sodium-free spice (i.e. chili powder, rosemary, garlic powder) Directions Preheat oven to 400 degrees. Slice sweet potatoes into spears. (You can peel the sweet potato before slicing if you like, but the skin has lots of nutrients in it.) Toss spears in olive oil and spread on a baking sheet. Photo credit: http://www.everymantri.com Bake for 30 minutes. Serve and Enjoy! Try this recipe with baked or grilled chicken!
This institution is an equal opportunity provider. The Island of Orange
To the Island of Orange Regie Rainbow did go. He was sure this was the place yummy oranges did grow.
He saw pumpkins and carrots all over the place. Melons, apricots, and mangoes took up lots of space.
Regie wasn’t sure if he should try these new foods. Then Casey Carrot appeared in his very happy mood.
Casey told Regie orange foods are just great. “Just give me a minute and I’ll tell you how they rate. Orange fruits and vegetables are filled with vitamins and minerals. They give your body energy and help you stay healthy.”
“Eat orange fruits both day and night. Eating orange vegetables will help your sight.”
You must earn your orange stripe to gain more energy and power. Eating orange fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do. He ate 6 orange wedges and 9 baby carrots too!
Regie had so much energy he could almost pop. He used some of his energy to do a kangaroo hop. Can you hop like Regie or a kangaroo? Try hopping 10 times; it’s a fun thing to do.
The power Regie felt he just couldn’t believe. “Please give me my orange stripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Orange Fruits & Vegetables Carrots Oranges
Sweet Potato Mango
Butternut Squash Cantaloupe
Regie’s Rainbow Adventure®
Week 3 - The Island of Yellow
Dear Parents or Caregivers, Today Regie traveled to The Island of Yellow. Kids are great at identifying these brightly colored foods! You can turn your next trip to the grocery store into kindergarten readiness practice by looking for matching items, identifying shapes and colors of foods, and counting with your child.
Yellow Fruits & Vegetables
Banana Yellow Pepper
Yellow Pear Yellow Tomato
Pineapple Yellow Squash
Yummy Yellow Squash and Yellow Peppers
Ingredients Directions
1 medium yellow squash Preheat oven to 375⁰F and spray baking sheet 1 medium yellow pepper lightly with baking spray. 1 medium yellow onion Cut end off squash and slice in half. Cut 1 teaspoon olive oil peppers and onion into slices. Place all on a 1 teaspoon oregano baking sheet. A dash of salt Sprinkle olive oil, oregano, salt and pepper over A dash of pepper the sliced vegetables.
Photo credit: Bake for 15 minutes or until lightly browned. www.deepsouthdish.com Serve with grilled chicken breasts, turkey burgers, or another lean meat your child likes!
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Island of Yellow
Regie’s next adventure was to the Island of Yellow. Yellow squash and corn grew mile after mile.
As Regie looked around, Billy Banana arrived. “Bananas are good for you. They make you feel alive.”
Regie knew eating buttery popcorn can be such a delight. But eating yellow fruits like pineapple feels healthy and right.
You must earn your yellow stripe to gain more energy and power. Eating yellow fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do. He ate 7 yellow pepper slices and 4 pineapples bites too!
Regie had so much power his strength could not be bound. He used some strength to climb up and down. Can you climb the ladder? Climb 1… 2… 3… 4 Climb to the top and then back to the floor.
The power Regie felt he just couldn’t believe. “Please give me my yellow stripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Eat A Rainbow (Sing to the tune of Twinkle Twinkle Little Star) For healthy tips, recipes, and physical activity ideas, check out Red, orange, yellow, green, and blue www.nkfm.org/regierainbow and Shiny purple too. www.facebook.com/regie.rainbow All the colors that we know. Living inside the rainbow. Red, orange, yellow, green, and blue Shiny purple too.
Regie’s Rainbow Adventure®
Week 4- The Island of Green
Dear Parents or Caregivers,
Today, Regie traveled to the Island of Green. Look for fruits that are normally green, like asparagus and grapes, and find them in other colors for a fun nutritious challenge at the grocery store. Dark, leafy greens, like broccoli, kale, spinach and collard, mustard and turnip greens in particular are packed with vitamins and nutrients to keep you and your family healthy. Try using one of these vegetables in a salad or adding it to a smoothie!
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
Quick Stir-Fry
Directions Cook brown rice according to the instructions on the box. Remove pan from heat. In a large skillet, heat oil over medium heat. Add ground turkey. Cook and stir for about 5 minutes or until meat is no longer pink. Reduce heat to low. Ingredients Stir in soy sauce. ¾ cup brown rice Add cooked rice, vegetables, and black pepper. Increase heat to 1 tablespoon olive oil medium high. Cook and stir for about 5 minutes or until vegetables are tender and mixture is hot. 8 ounces lean ground turkey 4 tablespoons low-sodium soy sauce Spoon even amounts onto 4 plates. Serve for dinner with a fruit 3 cups frozen vegetables (such as like mandarin oranges or pineapple. broccoli, peppers, pea pods) Recipe and photo taken from Kids… Get Cooking!, from Network for a Healthy California—Children’s ½ teaspoon ground black pepper Power Play Campaign
This institution is an equal opportunity provider.
The Island of GREEN
Regie Rainbow came to the Island of GREEN after a long walk. The green trees around him looked just like broccoli stalks.
As he walked even further, he saw with his eyes kiwifruit, asparagus and cucumbers growing up towards the sky.
Holly Romaine Lettuce met Regie as he walked. Green fruits and vegetables were the topic as they talked. She said, “kiwifruit helps your eyes to see fine. And cucumbers make skin healthy, so eat them all the time.”
Regie said, “I eat some of these things from time to time, but they make me burp and Mom says that’s not fine.” Holly told Regie to eat the green food. Saying “excuse me” would be the right thing to do.
You must earn your green stripe to gain more energy and power. Eating green fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do. He ate 5 asparagus bites and 7 kiwifruit slices, too!
Regie had so much energy he spun around with delight. He did 4 push-ups with all of his might. Can you do push-ups with Regie? Just try 4. If you are feeling good, you can do even more.
The power Regie felt he just couldn’t believe. “Please give me my green stripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Green Fruits and Vegetables
Green Grapes Brussels Sprouts
Honeydew Broccoli
Kiwifruit Spinach
Regie’s Rainbow Adventure®
Week 5 – The Island of Blue
Dear Parents or Caregivers,
Today, Regie traveled to the Island of Blue. Since there are not many blue foods, Regie also ate white and brown foods for a complete rainbow of colors. Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke. Read Regie’s story with your child! Reading with your children is fun and helps them get ready for kindergarten. Try to find blue, brown, and white fruits and vegetables in your grocery store!
Blue, Brown, & White Fruits & Vegetables
Blueberries Cauliflower
White Peach Onion
Brown Pear Parsnips
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Island of BLUE
Off to the Island of BLUE Regie Rainbow did fly. All the healthy fruits and vegetables made his energy high.
There were blueberries scattered all over the ground. “Yay!” said Blueberry Bob as he jumped all around.
Blueberry Bob was searching for white vegetables and blue fruit. The cauliflower he found he picked up and yelled “hooray!” with a hoot.
You must earn your blue stripe to gain more energy and power. Eating blue and white fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do. He ate 8 blueberries and 4 pieces of cauliflower too!
Regie felt so great that he tumbled all around.
He used some energy to roll on the ground. Can you roll with Regie on the floor? Roll 1… Roll 2… Roll 3… Roll 4.
The power Regie felt he just couldn’t believe. “Please give me my blue st ripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Potato Parsnip Mash
Ingredients 1 pound baking potatoes, peeled and cut into cubes 1 pound parsnips, peeled and cut into slices ½ tablespoon of salt ¼ cup light sour cream ¼ cup of low-fat milk 1 tablespoon of butter Pinch of black pepper Directions Cover the potatoes and parsnips with 1 inch of water in a large pot. Bring to a boil and cover the pot almost all the way. Once it boils, turn the heat down to low. Cook for 30-40 minutes. Check that the vegetables are soft by poking them with a fork. Drain the water off the vegetables. Try this recipe with turkey burgers! Put the vegetables back in the pot. Add sour cream, butter, pepper and salt. Mash everything together with a fork until it is creamy! Serve and enjoy!
Regie’s Rainbow Adventure®
Week 6 – The Island of Purple
Dear Parents or Caregivers,
Today, Regie traveled to the Island of Purple. Purple fruits and vegetables are important for healthy aging and a strong memory. Eating fruits and vegetables is not the only thing that your family can do to be healthy. Make sure that your child has plenty of opportunities for active play, which helps build healthy bodies and allows your children to practice important skills like imagination, problem solving, and cooperation. Physical activity is important for the whole family. Be your child’s role model!
Excellent Eggplant Pizza This recipe makes 4 mini pizzas Ingredients Directions 1 eggplant - cut into 4 half-inch Preheat the oven or toaster oven to 425 thick slices degrees F. 4 teaspoons olive oil Brush both sides of the eggplant with the oil 1/2 teaspoon salt and season with the salt and pepper. 1/8 teaspoon ground black Arrange on a baking sheet and bake until pepper browned and almost tender, 6 to 8 minutes, 1/4 cup pizza sauce turning once. 1/2 cup shredded part-skim Spread 1 tablespoon of pizza sauce on each mozzarella cheese eggplant slice. Favorite topping Top with the shredded cheese and your (i.e. Pepperoni, sausage, favorite topping. peppers, onions, etc.) Bake until the cheese melts, 3 to 5 minutes. Photo credit: www.kalynskitchen.com Serve hot.
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Island of Purple
The journey for Regie Rainbow is almost at an end. He’ll earn his final power stripe with the help of his new friends: Señor Cabbage, Mr. Plum, and Ms. Purple Fig. They were all so excited they danced a little jig.
At the Island of PURPLE Regie ate purple cabbage, grapes, eggplant, figs, and plums. They all made him feel great.
Mr. Plum reminded Regie to exercise every day. By doing jumping jacks, bike riding, and roller skating for play.
“I’ll help your memory.” Mr. Plum said with pride. “Eating purple fruits and vegetables will help you feel good inside.”
Once you get started you will feel just great. You will have strong muscles and bones and your eyes will be first rate.
You must earn your purple stripe to gain more energy and power. Eating purple fruits and vegetables makes you stronger by the hour. Regie Rainbow listened and knew what to do, he ate 9 bites of purple cabbage salad and 3 bites of purple plums, too! With all of his energy, Regie reached his arms up high. He reached for the sky and shook his hips side to side. Can you stretch like Regie? Stretch 1… 2... 3… 4
The power Regie felt he just couldn’t believe. “Please give me my purple stripe before I must leave. I have other islands to explore and more good food to meet. Goodbye and thank you for my yummy, healthy eats!”
Purple Fruits & Vegetables Eggplant Blackberries
Purple Cabbage Raisins
Onion Plums
Regie’s Rainbow Adventure®
Week 7- The Rainbow Returns
Dear Parents or Caregivers,
In this week of Regie’s Rainbow Adventure™, Regie returns home from all the islands he visited and is tempted by many “sometimes foods” and watching a lot of TV. With the help of his vegetable friends, he starts to make healthier decisions that include eating a lot of fruits and vegetables and exercising every day. Now Regie feels strong and full of energy again!
Have you ever heard your child complain that they were bored? Here is a list of fun activities your child can do alone or with a family member that promote physical exercise and kindergarten readiness:
Indoor Activities: Outdoor Activities:
Make an obstacle course Build a fort Play board games Jump rope Help make a healthy snack or meal Have a picnic Dance to music Collect fall leaves Play “I Spy…” Take a nature walk Go on an errand with mom and Play a sport dad Ride bikes
Play hide and seek Climb a tree
Work on a puzzle Play hopscotch Walk around the mall Plant a garden Read a Regie book with a family Blow & chase bubbles member Go on a treasure hunt Make up a game with a friend Run through the sprinkler Write a story with help from a Play follow the leader family member Throw a Frisbee
Act out a story Play “Simon Says”
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Rainbow Returns
Tired from his adventure, Regie wants to take a rest. He thinks watching TV would really be best.
He flips through the channels for something to view. Maybe some cartoons or a game show will do. As he lies on the couch, he hears his tummy growl. “I guess it’s time to eat or my tummy will howl.”
Regie goes to the kitchen to look for a snack. He finds candy, chips, and donuts all sitting in a stack.
As he lies on the couch, eating his treats, Regie feels a strange feeling that goes down to his feet. Regie feels his strength and power fading away. His power stripes he sees have begun to turn gray.
Regie hears a voice inside his head. It was Mr. Beet and here is what he said:
“Oh, Regie, my friend, what have you done? You look like a plant that has gotten no sun. Your color is gone and you’ve lost all your muscle. If we are to fix this, we really must hustle.”
Then Mr. Beet called friend after friend. “Come quick,” he said. “Poor Regie we must mend.”
In came all the friends Regie made on his journey. They all knew to help him that they had to hurry.
Casey Carrot gave Regie a pepper and a peach. Señor Cabbage took Regie for a run on the beach. Ms. Purple Fig offered cabbage because it is good for you. Holly Romaine Lettuce took Regie bike riding too.
The more exercise Regie got and good food he ate the more his body began to feel great.
He jumped around the room and shouted, “hooray!” From now on Regie will eat right and exercise every day.
Spend less time on the couch and watch little TV. This is what Regie did so strong he would be. His colors restored and now feeling so good, Regie thanked his friends and promised to always do what he should.
Regie’s Rainbow Adventure®
Week 8 - The Island of Smile
Dear Parents or Caregivers,
This week, your child learned the importance of maintaining healthy teeth with Regie. Oral health is important to maintain fresh breath, prevent cavities, and keep those pearly whites sparkling! Children over three should use a pea-sized amount of toothpaste and brush their teeth for two minutes twice a day. Floss once per day and visit the dentist every six months to keep teeth at their healthiest! To find a dentist near you, visit findadentist.ada.org.
Healthy Foods for Healthy Teeth
Milk Carrots
Eggs Broccoli
Apples Celery
Yogurt Cheese
Find Regie Rainbow on Facebook! www.facebook.com/regie.rainbow
This institution is an equal opportunity provider. The Island of Smile
Snuggled in his bed, Regie Rainbow did wake. But ouch! What was that? A big old toothache! Too much soda pop and too much candy had left Regie’s mouth feeling not so dandy. What should he do, where should he go? Who do you tell when your mouth hurts so? “The dentist!” thought Regie, as he made a scared face. He did not like the dentist office, it was not his favorite place.
Regie waved his arms and stomped his feet. He would so much rather go back to sleep. But then Regie thought of his dear friend Mr. Beet. Mr. Beet brought Casey Carrot, Billy Banana and Blueberry Bob as a surprise. “Goodness,” said Mr. Beet, “you sure are a sight for sore eyes.” So Regie’s friends took him to meet Tommy, their tooth friend. “You’ll need to see the dentist for the pain to end.”
“Hi there, Regie,” Tommy Tooth said. “Let me tell you all about dentists, my friend. They’ll have you open your mouth to take a good look and have you say “ahh” as they search every nook. They’ll use toothpaste to make your teeth shiny and bright and will count and clean them with all of their might.” Regie has 20 teeth, and so do you. Can you help him count his teeth too?
“Brush your teeth twice a day - in the morning and before bed. But don’t let the task fill you with dread! Hum the A-B-C’s while you brush, to make sure you’re brushing long enough. Just don’t brush too soft and don’t brush too rough. Then rinse your toothbrush in water, too, so that it doesn’t hang on to any germs, old or new! And don’t forget to floss each and every day, especially the tight spots where the sugar bugs play!”
Regie’s friends were ever so helpful as they talked, he almost didn’t notice where they had walked! Outside the dentist’s office, Regie’s friends told him one more thing: “Regie!” they said, “You already know about healthy eating!” “Yes!” said Regie, “That is true. I’m so glad I now learned about brushing, rinsing and flossing, too!” “Wait!” Tommy Tooth said, “Before you go. You’ve earned your tooth-brushing tool belt, so you know.”
Regie snapped on his tool belt and was excited to see a toothbrush, toothpaste and dental floss – hooray! Yippee! The excitement Regie felt, he just couldn’t believe, his trip to the dentist he now could achieve. “I must now go to the Island of Smile, thank you for making this trip worthwhile.”
SONG
“Brush Your Teeth!” (To the tune of “Row, Row, Row Your Boat”)
Brush, brush, brush your teeth, brush them twice a day! Front and back and in-between, then healthy they will stay!
Floss, floss, floss your teeth, each and every day, Floss out all the sugar bugs before we get to play!
Rinse, rinse, rinse your mouth, swish and swoosh away All the germs, old and new, to start your healthy day!