The Cafeteria Circus: Where Nutrition Takes Center Stage!

This National School Lunch Week, the cafeteria is taking center stage! One of the brightest parts of the lunch tray is the colorful variety of fruits and vegetables served throughout the week.

Each color brings different nutrients to the plate, helping support healthy growth, energy, and overall wellness. Let's meet the stars of the show!

The Red Acrobats: Strawberries • Tomatoes • Watermelon • Red Peppers

• Red fruits and vegetables provide vitamin C and plant compounds called antioxidants. Tomatoes and watermelon also contain lycopene, a natural pigment that gives them their bright red color.
• Star talent: Helping protect and support growing bodies!

The Orange & Yellow Jugglers: Carrots • Sweet Potatoes • Pumpkin • Cantaloupe

• Orange and yellow produce contains carotenoids. The body can turn some carotenoids into vitamin A, which supports healthy vision, growth, and immune function.
• Star talent: Helps keep eyes healthy and bodies strong!

The Green Strongmen: Broccoli • Green Beans • Peas • Spinach • Kiwi

• Green fruits and vegetables provide nutrients such as fiber, folate, and vitamin K. Fiber supports healthy digestion, while folate helps the body make new cells.
• Star talent: Supporting healthy digestion and growth!

The Blue & Purple Magicians: Blueberries • Blackberries • Purple Grapes • Plums

• These colorful foods contain anthocyanins, plant compounds that give many fruits their deep blue and purple colors. Anthocyanins act as antioxidants and help protect the body's cells.
• Star talent: Bringing powerful plant nutrients to the plate!

The White Wonders: Bananas • Cauliflower • Mushrooms • Onions • Garlic

• These foods may not be as colorful, but they still bring plenty to the show. Bananas provide potassium, while cauliflower offers vitamin C and fiber. Mushrooms also provide several B vitamins.
• Star talent: Helping the body work its best!

Why the Whole Rainbow Matters

No single color can run the entire show. Eating a variety of fruits and vegetables helps children get a wider mix of vitamins, minerals, fiber, and beneficial plant compounds.

School lunch gives students regular opportunities to explore different colors, flavors, and foods throughout the week.

Bring the Circus Home 

Keep the fun going with a few simple ideas:

• Count the colors. How many fruit and vegetable colors are on your plate?
• Let kids choose. Invite your child to pick one new fruit or vegetable at the store.
• Ask about lunch. Try, "What colorful foods were on your tray today?"
• Celebrate the cafeteria team. Encourage your child to say thank you during National School Lunch Week.

This October, let's celebrate the colorful foods on the tray — and the school nutrition professionals who make every meal possible!

1. Salmon - High in omega-3 fatty acids and DHA, salmon consistently ranks among the top foods linked to better cognitive function. Aim for about 4 oz twice a week.
2. Blueberries - An antioxidant standout, blueberries are rich in anthocyanins and flavonoids. Recent studies in older adults continue to find that regular blueberry intake supports memory and cognitive performance. Add them to oatmeal or yogurt, or enjoy them as an after-meal treat.
3. Eggs - An excellent source of protein, B vitamins, and choline, egg yolks help fuel the neurotransmitters tied to memory and mental clarity. A 2024 study linked regular egg intake to a lower risk of Alzheimer's in older adults. Start your day with an egg for a focus boost.
4. Oysters - High in zinc, iron, selenium, and magnesium, all nutrients linked to memory and focus, making oysters a top brain food. Enjoy them as an appetizer next time you're out for seafood.
5. Walnuts - Walnuts pack omega-3s, antioxidants, vitamin E, and folate, all tied to brain health, memory, and mood. Add them to oatmeal or salad, or enjoy them as a mid-afternoon pick-me-up.
6. Oats and Other Whole Grains - Rich in complex carbohydrates and B vitamins, whole grains provide a steady stream of glucose to the brain, which is essential for focus and energy. Top a bowl of oatmeal with blueberries and walnuts for a brain-food trifecta.

Recipe from Mrs. Dash

Prep Time:15 min, Cooking Time: 2 min, Ready In:17 min

Ingredients:

• 2 tablespoons Mrs. Dash Original Blend
• 1 cup sour cream
• 4 butter lettuce leaves
• 4 ounces carrot, peeled, cut into 5-inch matchsticks
• 4 ounces cucumber, peeled, seeded, cut into 5-inch matchsticks
• 4 spring roll wrappers

Directions:

1. Mix Mrs. Dash Original Blend with sour cream to make a dipping sauce. Set aside.
2. Lay out each spring roll wrapper. Brush with water and let stand until soft.
3. Lay on top of each butter lettuce leaf. Add equal parts of carrots and cucumber.
4. Roll tightly into spring rolls.
5. Cut into 1-inch slices and arrange on a plate.
6. Serve with Mrs. Dash Original dipping sauce.