In honor of the holiday, we encourage you to show your patriotism by eating red, white and blue (no, the colored icing on the cookies and cakes don't count...)

Choose Red Foods: raspberries, strawberries, apples, radishes, red bell pepper, red onions, tomatoes and watermelons

Choose Blue Foods: Blueberries, blackberries, eggplant, figs, plums

Choose White Foods: bananas, cauliflower, garlic, mushrooms, onions

Note: Most Americans get plenty of white foods in their diet, yet the types of foods that are typically eaten are lacking in any type of nutirient whatsoever. Simple sugar, white bread, refined flour and pastas are white foods that do nothing for your body but load you up with empty calories and a short lived sense of energy. Choose the white foods listed above instead.

Here's a great All-American snack you can have any time of year:

Red White and Blue Yogurt Parfait
Layer low or non-fat vanilla yogurt, low-fat granola, blueberries and sliced strawberries in a smoothie or parfait cup.

Not only does this snack look festive, it's loaded with antioxidants and nutrients as well.

Happy Fourth of July!

---