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?

family meals, food, grocery shopping, healthy choices, kid-friendly, suggestions


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StarM... StarMommy77

Beats canned fruits in 'light syrup', any day of the week.

 Frozen is the way to go..

We call Brocolli 'trees' and sprinkle parm cheese. Peas and carrots are a big hit.. Add frozen fruit to plain yogurt... that is really yummy. When I make my veg soup.. I gather a handful of frozen veg from each bag.. makes the soup reallly thick and yummy.

We don't really dress them up a lot. They eat what we eat, we eat veg and fruits.

MNMom... MNMom247365

I am very thankful that my kids love almost all veggies including beets, lol! We never have to dress them up or hide them, even though I still do just to make sure they are getting enough of them.

I only by frozen veggies (well not beets) for several reasons, but mainly because canned ones have WAY too  much salt in them for my blood pressure, lol! 

And just as the PP said... They eat what we eat :) How else are they going to learn to eat a varity of food! :) Have a great day and Happy eating!

Jalex... JalexsJamma

I love the Steamers. My daughter and I buy them to add to brown rice and have that for dinner sometimes. The veggies are always so crisp and yummy.

The mixed frozen veggies are also great. If there is something in the mix that one person doesn't care for we swap with someone who does and we get a few more of the veggie that we like best.

Jakes... Jakesmommie

We love the Steamers.  There is a rice, cheese & broc one that is the best!  My son will eat just that for dinner if Iet him.  The veggies are always fresh looking and tastes great!

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