Color is an indicator of vitamin content in your foods. Remember to serve colorful foods to ensure great nutrition! Fruits and vegetables are awesome snacks and side-dishes. Eat the RAINBOW!

  • Red - Apples, Cherries, Strawberries, Watermelon, Red Potatoes, Tomatoes

  • Orange - Oranges, Peaches, Sweet Potatoes, Carrots

  • Yellow - Bananas, Summer Squash, Wax Beans, Pears, Yukon gold potatoes

  • Green - Avocado, Green Beans, Zucchini, Mango, Papaya, Romaine, Peas

  • Blue - Blueberries, Blackberries

  • Purple - Grapes, Eggplant


You can take the following steps to prevent and treat constipation:

  • Give your child more fluids. Drinking enough water and other liquids helps stools move more easily through the intestines. The amount of fluids kids need will vary according to weight and age. But most school-age children need 3 to 4 glasses of water each day. If your infant is constipated during the transition from breast milk or into solid foods, try serving just a few ounces of prune juice each day. If the constipation persists or is causing your child distress, it may be due to a health problem, so call your doctor.

  • Serve more fiber. Foods that are high in fiber, such as fruits, vegetables, and whole-grain bread, can help prevent constipation. Fiber can't be digested, so it helps clean out the intestines by moving the bowels along, while a diet full of fatty, sugary, or starchy foods can slow the bowels down. Fiber doesn't have to be a turn-off for kids: Try apples, oatmeal, oranges, bananas, baked potatoes, and popcorn.

  • Make sure kids get enough exercise. Physical activity nudges the bowels into action, so encourage your kids to get plenty of exercise. It can be as simple as playing catch, riding bikes, or shooting a few hoops.

  • Develop a regular meal schedule. Since eating is a natural stimulant for the bowels, regular meals may help kids develop routine bowel habits. If necessary, schedule breakfast a little earlier to give your child a chance for a relaxed visit to the bathroom before school.

  • Get kids into the habit of going. Try having a child who fights the urge to go to the bathroom sit on the toilet for at least 10 minutes at about the same time each day, preferably after a meal.