Foods come in many different colors, and with those colors come a variety of nutrients that support our bodily functions. The more colors that we can consume, the more nutrients we supply our body to stay healthy. As we begin National Nutrition Month, set nutrition goals to increase the number of fruits and veggies that you are eating each day. 


  • Change it up! Swap out  your usual white potatoes for sweet potatoes, a green bell pepper for a red,  yellow, or orange pepper.
  • Wrap it up! Use large lettuce leaves to wrap up chicken salad or lunch meat for an easy swap! If it can go in a sandwich, it can go in a wrap! 
  • Drink your fruits and veggies! Pack a blender with your favorites and blend together for breakfast or snack time.

While a potato or bell pepper swap, or even large leaves of butter lettuce are easy substitutions, some aren’t quite as simple. A few handfuls of dark, leafy greens can transform a smoothie with nutrients and are an easy way to increase your vegetable intake, but let’s be honest – how many kids willingly gulp down a cup of green goo – regardless if it “tastes green” or not? Let’s review some nutrition tips for kids to move them away from chicken nuggets and macaroni.


  • Lead by example! If your kids see you eating new foods, they’ll be more likely to try them for themselves. 
  • Make it appealing! Kids eat with their eyes first, so cut fruits and veggies into fun shapes using small cookie cutters.
  • Grow it! Make it a family affair and start a small garden with easy-to grow plants, letting your kids take pride in growing their own food. If space is an issue, visit a local community garden to support growers in your area.
  • Hide it! Whoever said parents weren’t sneaky? Add pureed cauliflower to kid-favorites like mac and cheese, or use carrots when making your famous spaghetti sauce. 
  • Start early! Develop your kids’ palate early by including new fruits and vegetables alongside familiar favorites.
  • Don’t give up! Kids (and adults) experience changes in their tastes and preferences on a near-daily basis, so just because Round 1 didn’t go so well, don’t give up! Most kids may need to be introduced to a food numerous times before they’ll even try it, so experiment with different preparations and make it fun.


Adding variety to the fruits and vegetables when meal planning can seem to be a daunting task, especially for today’s busy families. Take a look at our quick-reference list below for some tried-and-true favorites, and maybe a few that will be new to your family! 

RED: Help Fight Cancer, Reduce the Risk of Diabetes and Heart Disease, Improve Skin Quality, and More

Red peppers                                                   Tomatoes                                                   Strawberries
Raspberries                                                    Watermelon                                             Apples
Cranberries                                                    Kidney beans                                           Cherries
Grapes                                                              Red onions                                                 Pomegranate

YELLOW AND ORANGE: Improve Immune Function, Reduce the Risk of Heart Disease, Promote Eye Health, and More

Oranges                                                           Grapefruit                                                   Lemons
Mangoes                                                          Papayas                                                       Carrots
Sweet potatoes                                            Bananas                                                       Yellow summer squash
Corn                                                                   Cantaloupe                                                Orange and yellow peppers
Golden beets                                                 Pineapple                                                    Peaches

GREEN: Boost the Immune System, Help Detoxify the Body, Restore Energy and Vitality, and More

Broccoli                                                            Kale                                                                 Romaine lettuce
Collard greens                                              Brussels sprouts                                       Green cabbage
Green grapes                                                 Asparagus                                                    Spinach
Swiss chard                                                     Arugula                                                         Green beans
Peas                                                                    Zucchini                                                        Kiwi fruit
Avocado                                                           Green apples                                               Edamame

PURPLE AND BLUE: May Reduce the Risk of Cancer and Heart Disease, Support Cognition, Decrease Inflammation, and Improve Skin Health

Blueberries                                                      Blackberries                                              Red (purple) grapes
Red (purple) cabbage                                 Plums                                                            Prunes
Red (purple) onions                                     Eggplant                                                      Purple cauliflower
Figs                                                                      Raisins                                                          Purple potatoes

BROWN AND WHITE: Protect Against Certain Cancers, Keep Bones Strong, and Are a Heart-Healthy Choice

Cauliflower                                                      Garlic                                                            Onions
Mushrooms                                                     Potatoes                                                      Parsnips
Daikon radish                                                 Jicama

At Teche Action Clinic, we work with people enrolled in the WIC program, offering assistance with enrollment and education about proper nutrition for families and new mothers. Coupled with our registered dietitians, we make it easy for you to learn how to boost the nutritional value of your family’s meals when you “Eat the Rainbow.”