Add Color to Your Children's Diet

Studies show that eating a colorful diet is important for healthy bones, good memory, and a strong immune system (remember this last one as the flu season approaches!). Plus, colorful food often tastes better, making bland foods less boring. Here's a rainbow of nutritious, kid-approved foods and corresponding menu ideas to keep in mind the next time you visit the grocery store.


Red: Improves heart and brain function and may protect against some forms of cancer.

  • Strawberries, cherries, tomatoes, watermelon, and apples
  • What kid doesn't like tomato soup served alongside a grilled cheese sandwich?

Orange: Improves the immune system and eyesight and may reduce the risk of developing cancer

  • Carrots, sweet potatoes, oranges, cantaloupe, and squash
  • Drizzle a bit of maple syrup over oven-roasted carrots; or try weelicious' kid-friendly recipe for sweet potatoes in orange cups.

Yellow: High in Vitamin C and may also reduce the risk of developing cancer.

  • Corn, grapefruit, lemons, and mango
  • Jazz up corn kernels with just a touch of butter and sprinkled sugar; or blend mango, yogurt, ice, and honey together for a smooth, frosty drink.

Green: Improves immune system and eyesight.

  • Spinach, broccoli, peas, green beans, asparagus, and romaine
  • Melt low-fat cheese over broccoli; toss peas in butter; or make fun roll-ups with sausage, cheese, and chopped spinach rolled in crescents.

Blue: Full of antioxidants and can prevent tumors from forming and suppress growth

  • Blueberries
  • Sprinkle blueberries over yogurt or cereal.

Purple: Improves heart health and may help in fighting cancer.

  • Blackberries, plums, eggplant, and grapes
  • Freeze grapes for a few hours for a refreshingly sweet snack.

What fun ways do you use to add color to your children's diet?

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