Blue-Purple Fruits and Vegetables:

Blue/purple fruits and vegetables are the single most powerful source of antioxidants.. Antioxidants, found naturally in many fruits and vegetables, neutralize destructive compounds called free radicals in the body. The Blue/Purple foods also help prevent and repair damage done by these free radicals, and therefore may reduce cholesterol, fight certain cancers, prevent macular degeneration, immune deficiency and diabetes. The following blue-purple fruits and vegetables are power-packed with antioxidants.

• Blueberries
• Açai Berries
• Blackberries
• Figs
• Purple Grapes
• Plums
• Raisins
• Eggplant
• Red (Purple) Cabbage
• Currents

Red Fruits and Vegetables:

Red fruits and vegetables contain varying amounts of health-promoting phytonutrients such as beta carotene and lycopene. These nutrients help fight several types of cancer and heart disease and help to maintain eye health. Tomatoes in canned or paste form actually have a higher concentration of these essential nutrients.

Other red fruits and vegetables, especially berries and beets, contain anthocyanins, a group of phytonutrients that are powerful antioxidants which help control high blood pressure and protect against diabetes-related circulatory problems.

• Red Bell Peppers
• Tomatoes and Tomato Paste/Sauce
• Beets
• Red Grapefruit
• Watermelon
• Cherries
• Strawberries
• Raspberries
• Red-Fleshed Papaya
• Pomegranates

Orange Fruits and Vegetables:

Orange fruits and vegetables are high in important phytonutrients such as vitamin C, folate, beta-carotene and potassium. These vibrant fruits and vegetables can help support the body's iron absorption, increase healthy cell production, help produce healthy, glowing skin, and boost the immune system. Choose from the following vitamin packed orange fruits and vegetables:

• Pumpkin
• Butternut or Winter Squash
• Oranges*
• Tangerines*
• Carrots
• Orange or Yellow Bell Pepper
• Sweet Potatoes
• Peaches
• Apricots
• Cantaloupe

*Should not consume citrus for first 12 months

Yellow Fruits and Vegetables:

Yellow fruits and vegetables contain several essential phytonutrients such as beta-carotene, lycopene, potassium, and vitamin C. Beta-carotene, in particular, is necessary for good vision, a strong immune system and healthy skin. These nutrients also fight harmful free radicals, work with magnesium and calcium to build healthy bones and promote collagen formation and healthy joints. Choose from a healthy selection of delicious yellow fruits and vegetables:

• Yellow Squash
• Corn
• Yellow Peppers
• Lemons*
• Pineapple
• Starfruit

* Children under 12 months of age should not consume citrus.

Green Fruits and Vegetables:

Green fruits and vegetables contains essential nutrients such vitamin A, fiber, lutein, calcium, folate, vitamin C, and beta-carotene. These nutrients help reduce cancer risks, lower blood pressure and cholesterol levels, normalize digestion, support healthy and vision, fight harmful free-radicals (antioxidants), and boost immune system activity. Choose from a healthy selection of delicious green fruits and vegetables:

• Broccoli
• Artichokes
• Celery
• Green Beans
• Avocados
• Cucumbers
• Spinach
• Green Apples
• Green Pears
• Kiwi
• Asparagus
• Green Peppers
• Peas
• Zucchini
• Leafy Greens

White Fruits and Vegetables:

White fruits and vegetables are colored by pigments called “anthoxanthins." They contain nutrients that help provide powerful immune boosting activity and are good sources of the mineral potassium, too. Some examples of the white group include:

• Bananas
• Brown pears
• Cauliflower
• Garlic
• Ginger
• Jicama
• Cauliflower
• Mushrooms
• Onions
• Parsnips
• Potatoes
• Plantains
• Shallots
• Turnips
• White asparagus
• White corn

Whole Grains:

It is easy to incorporate whole grains into your child’s diet (as well as your own!). There are many varieties of whole grains available, they are inexpensive, and satisfy the pickiest of palettes. There are three main parts of the whole grain: the bran, the endosperm and the germ. The bran, the outer layer, contains B-vitamins, minerals, and protein. The endosperm is the middle layer that contains carbohydrates, protein and a small amount of B-vitamins. Finally, the germ, the inner layer of the grain, is chock-full of B-vitamin and vitamin E (omega-3 fatty acids).

In refined grains, like white flour and white rice, and pasta, the bran and the germ are removed, and therefore, the important nutrients are lost. Instead of refined grains, look for these health-promoting whole grains:

• 100% Whole grain bread*
• Wheat germ
• Whole oats
• Brown rice
• Couscous
• Whole grain pasta
• Barley
• Quinoa
• Buckwheat

Dairy Products:

Dairy products contain several essential vitamins and minerals, calcium, of course, being of the most well known. In addition to calcium, dairy products most often contain vitamin D, riboflavin, and vitamin A. Dairy is a good source of protein, too.

Among the dairy foods, one stands far above the its peers: yogurt. Many nutritionists sing the praises of yogurt because of the pre- and pro-biotics. These live active cultures keep the digestive system healthy by selectively stimulating the growth of beneficial bacteria in the colon. In addition, yogurt also helps strengthen the immune system and fight off infectious diseases. When you buy yogurt, make sure that it contains "live active cultures".

Choose from the following dairy products:

• Milk*(Whole, 2%, 1%, or Skim)
• Yogurt
• Cheese
• Kefir

* Children under 12 months of age should not consume, unless cooked.

Proteins:

Proteins are essential to building, maintaining and replacing the tissue in your body, such as your muscles, organs, and immune system. Proteins also are used to make hemoglobin – which carries oxygen throughout your body.

There are complete proteins and incomplete proteins. The best sources of proteins - or the complete sources - are animal proteins, eggs and milk. Incomplete proteins comprise of nuts, seeds, and legumes (like beans and lentils). The incomplete proteins lack one or more essential amino acids, but it can be made "complete" by adding whole grains.

Here is a list of proteins that are essential to your growing little one!

• Beef
• Chicken
• Turkey
• Pork
• Fish
• Venison
• Bison
• Beans
• Lentils
• Eggs
• Milk*
• Cheese, Pastuerized
• Nuts**
• Seeds**
• Peanut Butter/Almond Butter**

*Children at least 9 months old can consume milk if cooked in a recipe. Otherwise, should not be consumed until child is 12 months old.

**Not for children under 12 months old. If your family has a history of peanut allergies, speak with your pediatrician before offering.