A Healthy Independence Day Celebration

Show your patriotic spirit this 4th of July and make healthy food choices with a variety of red, white and blue fruits and vegetables. There are many colorful and delicious foods that can dress up your picnic or BBQ menus.

Red Foods:

Red foods are packed with lots of vitamins and minerals like Vitamin A, Vitamin C and potassium. Red foods also contain compounds called phytochemicals, which have been shown to have positive health benefits. Phytochemicals you might have heard about include flavonoids, lycopene, reservatol and capsaicin.

Our favorite red foods include:

1. Strawberries - Strawberries are loaded with vitamin C, potassium and folate. Strawberries are best fresh. For a special 4th of July breakfast treat - make a red, white and blue yogurt parfait with vanilla yogurt, sliced strawberries and blueberries.

2. Tomatoes - Tomatoes are a great source of lycopene, potassium and Vitamin C. They taste great fresh off the vine and cooked in sauces, stews and soups. Try chopped tomatoes or fresh salsa with scrambled eggs. A plate of sliced tomatoes is a fantastic summer BBQ side dish -- sprinkle with sea salt and ground pepper then drizzle with olive oil and balsamic vinegar.

3. Red Peppers - A bright red pepper contains potassium, Vitamin A and Vitamin C. Red peppers can be served raw as a snack or in salads, cooked in pasta and stir-fry dishes, roasted in soups and stews, or skewered and grilled with other summer vegetables.

4. Watermelon - You know it's summer time when you see watermelons. Watermelons are packed with Vitamin A, Vitamin C and lycopene. A big slice of fresh watermelon is sure to put a smile on your little one's face at the family picnic!

5. Red Beets - Red beets contain iron, niacin and potassium. Start introducing red beets to kids in salads or roasted with olive oil and ground pepper. Pickled red beets are also a good introduction and are terrific in a tossed green salad.

6. Red Grapes - Red grapes contain flavonoids, reservatol and quercitin to help keep your heart healthy and strong. Grapes are a great snack. Freeze them for a summertime treat.

7. Cherries - Cherries are considered a nutritional super food because they are loaded with antioxidants and vitamins and, they taste great! Remove the pits to make it easier for little ones to enjoy this delicious treat.

White Foods: White fruits and vegetables contain anti-oxidants that can help prevent heart disease and stroke, vitamin C for skin, hair and joints, vitamin K and folate, and fiber to keep your digestive system healthy. White foods can also help remove toxins from the body so your cells work properly and your body stays healthy.

Healthy white food options include:

1. Cauliflower - Cauliflower supplies your body with vitamins C, K, folate and dietary fiber. Research also shows that cauliflower can help decrease inflammation in the body. Serve raw cauliflower as a crunchy, healthy appetizer or snack. You can also grill, roast, steam or saute cauliflower.

2. White Corn - Corn provides the body with beneficial anti-oxidants to help prevent disease and plenty of fiber for healthy digestion. Steam, boil or grill corn on the cob, or cut the kernels from the cob and add to side dishes, soups, stews, salads and casseroles.

3. Onions and Garlic - Both garlic and onions contain quercetin, which helps to keep your heart healthy and strong. Add chopped onion and minced garlic to side dishes for extra flavor and a healthy heart.

4. Parsnips - Parsnips are a good source of folate and B vitamins, which help prevent birth defects and lower your risk of heart disease. Parsnips can be used instead of carrots in recipes or try and 50/50 mix of each food. Boil a 50/50 mixture of parsnips and white potatoes to make delicious mashed potatoes. <