Eating your colors helps you get a healthy balance of vitamins A and C, fiber, beta carotene and antioxidants.

• Red foods: strawberries, cherries, raspberries, apples, tomatoes, pluots, watermelon

• Orange foods: sweet potatoes, pumpkin, cantaloupe, oranges, grapefruit, peaches

• Yellow foods: pineapple, bananas, yellow squash, mangoes, bell peppers

• Green foods: spinach, kale, chard, green beans, peas, zucchini, snow peas, bell peppers, kiwi, honeydew, lettuce

• Purple foods: radishes, grapes, eggplant, plums, blackberries, blueberries, acai berries

Whole grains are more nutritious than white, processed, enriched flour products. Make sure the ingredient list has the words WHOLE grain.

• Whole grain breads and tortillas
• High fiber (>3g/serving) whole wheat crackers
• Whole wheat pita bread
• Brown rice, bulgar, couscous
• Granola, and whole grain cereals
• Steel cut oats
• Whole grain crackers

Natural meats and poultry provide protein, B vitamins and essential amino acids. Seafood is rich in Omega 3 fatty acids and are thought of as "brain food."

• Nitrate-free deli meats on whole wheat bread and tortillas, stacked on crackers
• Grilled chicken, turkey or pork
• Tuna fish
• Smoked or canned salmon

Choose low-fat milk and milk products, substitute soy for allergy/taste preference.

• Cream cheese/Neufchatel cheese
• Nut and seed butters: almond butter, natural peanut butter, tahini, hummus
  (For a treat, mix a little honey or maple syrup with almond or peanut butter and have with an apple.)
• Skim or 1% milk or soy milk
• Soy cheese
• String cheese, cube cheese and slices
• Low fat yogurt

Fruit is a great natural sweet! And small amounts of dark chocolate are a good source of antioxidants.

• Apple sauce (Label should say no added sugar)
• All natural juice
• Dark chocolate
• Dried fruits
• Fruit leather
• Granola

Look for these snacks, buy them in bulk and store them in clear jars on the counter. That way your kids are more likely to eat them!

Remove all products that contain hydrogenated fats. Many cookies, crackers and breads use these to keep the product fresh longer.

Replace with hydrogenated oil-free:

• Cereal
• Popcorn
• Pretzels
• Snack crackers
• Nuts
• Soy/rice crisps
• Trail mix

Make your own trail mix with your favorite cereals, nuts and dried fruit.