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For kids & families

Healthy eating is fun!

Eat the rainbow, build a happy plate and learn which foods help you grow strong. Tap any card to see it big, then print it or share it with your family.

Eat the rainbow! Every color helps your body. Red: strawberries, apples, tomatoes. Orange: carrots, oranges, sweet potatoes. Yellow: bananas, corn, pineapple. Green: broccoli, peas, spinach. Blue and purple: blueberries, grapes, plums.
Build a happy plate: fill half your plate with fruits and veggies, then add grains and protein, with dairy like milk, yogurt or cheese on the side.
Water is the best drink! Go for it: water all day. Sometimes: milk with meals. Once in a while: soda and sugary drinks, which can hurt your teeth.
Go, slow and whoa foods, like a traffic light. Go foods to eat almost anytime: apples, broccoli, eggs. Slow foods to eat sometimes: pancakes, cheese, pasta. Whoa foods once in a while: donuts, candy, fries.
Fuel up with breakfast for energy at school and play: oatmeal with berries, eggs with whole-grain toast, or yogurt with banana slices. A full tummy helps you focus and learn.
Snack smart by pairing two foods: apple slices with peanut or sunflower butter, carrot sticks with hummus, cheese with whole-grain crackers, or yogurt with berries. Grab a glass of water too.
Listen to your tummy: eat when you are hungry and stop when you feel full. Eat slowly and chew well, turn off screens at mealtime, and talk and laugh with your family.
Be a kitchen helper: wash fruits and veggies, stir and mix, tear lettuce for salad, and set the table. New foods can take many tries, so take one small brave bite!

For grown-ups

Make it a family habit

Print a card for the fridge, pick one tip to try each week, and let kids help shop and cook. Keep learning together with Amani & Jalen’s story books.

Meet Amani & Jalen

These tips are for general education. Ask your child’s doctor about their specific needs, including food allergies.