Eat the Rainbow

Green: Not just potent vitamin vessels capable of stregthening bones, muscles and brains, green foods are also among the most abundant sources of lutein and zeaxanthin, an antioxidant tag team that , amoung other things, promotes healthy vision.



Superpower: Green foods give you sharp vision and superhuman healing abilities! Beyond the peeper protection kids get from lutein and zeaxanthin, green fruits and vegetables get their color from chlorophyll, which studies show helps play an important role in stimulating the growth of bacteria. As a topical treatment, it can speed healing time by 25 percent.



Zucchini: A dense and diverse source of nutrients, this summer squash comes with everything from omega-3s to copper. Toss sauteed zucchini with a drizzle of balsamic vinegar, or add grated zucchini to your favorite bread or muffin recipe.



Brussel Sprouts: One of the strongest natural cancer-fighters on the planet, brussel sprouts too often get a bad rap for being boring. Combat the boredom by roasting in a hot oven until crispy and caramelized.



Avocado: This creamy fruit is bursting with monounsaturated fats, the kind that are proven to be great for your heart. Tossing avocado slces in sandwiches and soups is one way to add some healthy fat, but your best bet for slipping them into your kid's diet is to mash'em up with garlic, onion, and lemon juice for a tasty homemade quacamole.



Asparagus: These potent spears contain a special kind of carbohydrate called inulin, which promotes the growth of healthy bacteria in our large intestines, forcing out the more mischeivous kind. Wrap spears in thin slices of ham and bake in a 400 oven until the ham is crispy.



Romain Lettuce: Wheras the ubiquitous iceberg has nary a nutrient to its name, romain is bursting at the leaves with everthing from bone-strengthening vitamin K to folic acid, essential to cardiovascular health. Other good nutrient-dense lettuces for salads and sandwiches include Bibb, red leaf, and arugula.



Broccoli: These little trees have 2 days worth of vitamin C and K in each serving. Top a baked potato with a few steamed florets and a bit of shredded chees or serve chopped-up pieces alongside a tub of hummus and see if the dip-action doesn't get the kids intereseted.



Kale: Aside from containing nearly 2 weeks' worth of bone-strengthening vitamin K, These deep green leaves are a low-cal source of calcium; with fewer calories, each serving has nearly 10 percent. Saute in olive oil until wilted, then add raisins and crushed pine nuts.



Spinach: This is one of your best sources of folate, which keeps the body in good supply of oxygen-carrying red blood cells. If your kid isn't ready to eat it from the can like Popeye, try boiling it for 1 minute then scrambling into eggs or mixing it into pasta.



Green Peas: Beyond the abundance of vitamins and minerals, a cup of peas contains more then a third of your kid's daily fiber intake-more than most whole-wheat breads. Add frozen peas to a pasta sauce at the last second, or puree them up with garlic and olive oil as a simple sweet dip.