Eat a Rainbow! Healthy Eating for Children

There is a reason why your mom always told you to eat your vegetables! The fruits and vegetables food group provide many of the vitamins and minerals your body needs to function properly. Fruits and veggies come in a variety of colors, each colour has its own unique vitamins, minerals, antioxidants and natural plant chemicals that give them their distinct colours. 

You can judge the number of nutrients on your plate just by looking at the colours. Making food that is very colourfull not only makes it more appealing for children but also more nutritional. 

Eat a Rainbow


Red fruits and vegetables like strawberries and red peppers are coloured by a natural pigment called lycopene which is a strong antioxidant that can help reduce the risk of cancer and help to prevent heart disease.

Blue & Purple

Anthocyanin is what gives fruits and veggies their blue or purple colors. Delicious fruits and vegetables like eggplants, blueberries, and blackberries.  Anthocyanin has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.


Orange &Yellow

Rich in vitamin C and carotenoids which give this group their vibrant colors. A well-known carotenoid called beta-carotene is found in sweet potatoes, pumpkins, and carrots. It’s converted to vitamin A, which helps maintain healthy cell development and healthy eyes.


Greens are one of the healthiest foods we can eat. Green veggies contain a range of plant chemicals that are rich in lutein, isothiocyanates, isoflavones, and vitamin K – which is essential for blood and bone health. Leafy greens such as spinach and broccoli are excellent sources of folate a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Available Now!

W5Go Healthy Kids! 

Google Play        Apple Store 


W5Go Health Seasons featuring lessons;

The Food Groups, Hygiene, The 5 Senses, and Mind & Exercise.   

For children 5-8 explore the many ways, we need to take care of our bodies. 
Through interactive scenes and games, your child will learn the 5W’s of maintaining a healthy body. Featuring four unique lessons; The Food Groups, The 5 Senses, Hygiene, and Mind & Body.  

The educational app is designed to enhance the following skills:
– Fine Motor Skills 
– Sorting and classifying
– Hand-eye coordination
– Concentration
– Visual perception
– Vocabulary 20+ Words every lesson 


10 Ways Your Kids Can Get Exercise Indoors

Stuck indoors due to weather? There are many ways you can keep your children busy without the aid of a tablet!

According to the Centers for disease control and prevention, children need a minimum of  60 minutes of physical activity every day. When stuck indoors this may seem like a tough target to reach, but there are many ways to get those active minutes in, while stuck indoors. Here are some fabulous indoor activities your children are guaranteed to love.

Build A Fort

260829-P4K27L-220.jpgBuilding a fort is a great way for a child to use their imagination, think and problem solve. 

Grab all the blankets and pillows you can and try and build the biggest fort possible.

Children will have so much fun creating, designing and constructing the fort.

Once its build you can watch movies, read books, tell stories or make a new game in the fort! The possibilities are endless.

Build an Obstacle Course

Move furniture around, tape off areas and add in obstacles like jumping over books. Work with them and be creative designing an obstacle course they can race through.

Obstacle courses are fun and exciting! They’re a good way to encourage friendly competition, teach how to handle winning and losing, get exercise and spark creativity.

Spend an afternoon creating a course, your child will ecstatic for days.

Just Dance

Dance! Dance! Dance! There are many dance videos for children to follow online and Nintendo Wii has a series of Just Dance Kids games available for the Wii.

Dancing allows them to express themselves, improve coordination and it’s great exercise.

Hula Hooping

189251-OXJX4A-193.jpgChildren love to hula hoop! Hula hooping is a great exercise that helps to strengthen muscles, improve hand-eye coordination, stability and it’s fun!

Clear an area large enough for your child to safely hula hoop. Try and keep it far away from breakables, hula hoops can be quite destructive in small spaces.

If your child is just learning to hula hoop, it may be best to learn outside. Hula hoop with them and teach them how, be creative use your arms, legs and tummy. Your child is guaranteed to fall in love with this exercise.

Fun in the Kitchen

2785The key to living a healthy life is by instilling healthy habits at a young age. There is no doubt a homemade meal is much healthier than store bought. Take the time to teach your children basic cooking/ baking skills. Many millennials spend less than 20 minutes a day cooking!

Have some family bonding time! Choose a healthy recipe and get your child involved in the kitchen. Have them mix, roll, mould, measure and pour the ingredients.

Not only does this teach children basic cooking/baking skills, but it teaches them measurements, hard work, planning, patience and boosts their confidence.


Children playing twister gameThis classic game is the perfect way to get children moving while stuck indoors. Twister is so much fun they won’t realize their even exercising.

For younger children, this game is a great way to learn colours, how to follow instructions, as well as keep them entertained for hours.

Create a Dance

Grab a sing-a-long book or watch a song on youtube like W5Go’s Look, Listen and Learn!

Sing-a-long and be creative, add your own lyrics and make your own dance moves to it.

Many books such as the classic Down By The Bay can be so inspiring for a child. The rhymes and rhythm are sure to spark their imagination and encourage them to create their own versions and dance moves.



Children love to play pretend, act out scenes and charades is a great way to bring out that creative process. Get up and move, work with others and create scenes and work together to figure it out.

There are so many benefits to playing charades, it boosts confidence, it’s fun, teaches words, teamwork, communication skills and encourages creativity.

You can create your own cards, download a child-friendly charades app or go to your local bookstore and purchase a children’s version of charades.


Who said yoga is just for adults? Take the time and follow a yoga video with your child. Teaching your child simple stretches, breathing and yoga moves can yield so many benefits.

Mother and daughter makeing yogaYoga helps children:

  • Develop body awareness
  • Manage stress through breathing, awareness, meditation, and healthy body movement
  • Build concentration
  • Build self-confidence and positive self-image
  • A sense of community in a non-competitive group setting
  • Disconnect with electronics and connect with themselves

Family Scavenger Hunt

boy-holding-dinosaur-toy-looking-at-camera_23-2147664111Create a list of things to find around the house, for example, a blue sponge, a red spoon, a yellow towel. Your children will be running around the house looking for these items. This activity encourages them to problem solve, follow instructions, learn and apply words, and family bonding.

You can be really creative and combine chores such as cleaning their room with this. Have them collect all the laundry into the hamper, or toys in the bin. Children will be for receptive to chores if you make a game of out it.