Eat the Rainbow

Orange: Beta-carotene is the nutrient responsible for fruits and vegetables' dramatic orange color, and although the carotenoid is present in a host of other vegetables(spinach, kale, and broccoli, for instance). the orange ones have the highest concentration. But the conspicuous hue of this carotenoid does more then just attract your attention; once inside the body, it is converted into vitamin A, a powerful antioxidant that contributes to immune health, improves communication between cells, and helps fight off cell-damaging fre radicals.

Superpowers: Orange foods give you night vision! That's because vitamin A is vital for creating the pigment in the retina responsible for vision in the low-light situations. Just think of the benefits: perfect for beating their friends at hid-and-seek, spying on their brothers or sisters, and spotting the bogeyman before they can hide under their beds.

Sweep potato: The best part about sweet potatoes, outside of the bea-carotene, is that they're loaded with fiber. That means they have a gentler effect on your kid's blood sugar levels than regular potatoes. Substitue baked sweet potatoes for baked potatoes, mash them up like you would an Idaho, or make fries out of them by tossing spears with olive oil and roasting in a 4oo F over for 30 minutes.

Carrot: The snack of choice for Bugs Bunny happens to be the richest carotene source of all. Baby carrots are perfect plain for dipping or snacking on, of course, but also try shedding carrots into a salad or marinara for a hit of natural sweetness, or roasting them slowly in the oven with olive oil and salt.

Orange: The vaunted vitamin C monster has a cadre of critical phytonutrients known to lower bloood pressure and contain strong anti-inflammatory properties. Juice is fine, but the real fruit is even better. The secret, though, is that the orange's most powerful healing properties are found in the peel; use a zester to grate the peel over bowls of yogurt, salads or directly into smoothies.

Winter Squash: A true part bag of nutrients winter squash is a great source of a dozen different vitamins, including a host of B vitamins, folate, manganese, and fiber. What does that all mean? It means feed it to your kids! And lots of it! The best way is to cut the squash into 1-inch wedges and bake at 375 F for 40 minutes, until soft and caramelized.

Cantalope: The surge of vitamin A is important not just for the eyes, but also for healthy lungs, and the megadose of vitamin C helps white blood cells ward off infection. Sliced cantaloupe and yogurt make a killer breakfast, or combine that two in a food processor with a touch of honey and lemon and puree into a soup, which makes great low-cal dessert.

Eat the Rainbow

Red: Rosy-hued fruits and vegatables offer a payload of an important antioxidant called Lycopene. Lycopene is a carotenoid that is associated with a cache of health benefits, including protecting the skin from sun damage and decreasing the risk of heart disease and certain forms of cancer. Lycopene is most strongly concentrated in the most red of all red fruits: the tomato. What is surprising, though, is that cooked and processed tomatoes have higher lycopene concentrations, so don't shy away from the salsa or marinara sauce.

Superpower: Red food makes you dash like the Flash! There's a reason he wore red: Lycopene-rich foods have been shown to decrease symptoms of wheezing, asthma, and shortness of breath in people when they exercise.

Pink Grapefruit - This contains one of the highest concentrations of antioxidants in the produce aisle. Mix segments into yourgurt and granola in the morning for breakfast, slip them into salads or just swap out the OJ for the occasional glass of ruby red grapefruit juice.

Watermelon - This summertime favorite is also a big provider of vitamins A and C, which help to neutralize cancer-causing free radicals. Spike fruit salad with big hunks of watermelon , blend with yogurt, ice and OJ for a refreshing smoothie, or just hand over a big hunk to the little ones next time you fire up the gril.

Red Bell Pepper - The reds pack twice the viamin C and nine times as much vitamin A as their green relatives. They've been shown to aid in the fight against everything from asmtha to cancer to cataracts. Slice them up raw and serve with hummus for an after school snack or buy jarred roasted peppers and puree them in into a soup (it tastes just like tomato soup)

Guava - Like most lycopene vessels, guava is packed with vitamins A and C. It also contains heart-healthy omega -3 fatty acids and belly-filling fiber. Get you hands on these in the produce aisle of larger supermarketws or Latin grocers, or simply stock a bottle of guava nectar in the fridge.

Tomato - This gueen of lycopene is also packed with antioxidant-rich vitamins A and C, as well as vitamin K, which is important for maintaining health bones. Good news for finicky eaters: Canned and cooked tomatoes have been show to cantain more lycopene then fresh, so go crazy with the ketchup, salsa, and marinara sauce. When possible, buy organic: USDA researchers found that organic ketchup has three times the lycopene as nonorganic ketchup.