01/13/2026
The USDA/HHS released updated Dietary Guidelines for Americans (2025–2030) and brought back a food pyramid—this time flipped upside down. The big theme: real, nutrient-dense foods and fewer highly processed options. Source
At Well Rooted, one of our favorite “parent-proof” takeaways is this:
🌈 Prioritize phytonutrients by eating the rainbow.
Phytonutrients are natural compounds in colorful plants that work alongside fiber, vitamins, and minerals to support overall wellness. (Translation: color on the plate matters!) Source
Easy ways to do this (without perfection):
• Add 1 color at breakfast (berries, kiwi, spinach in eggs/smoothie)
• Add 2 colors at lunch (pepper strips + grapes, carrots + blueberries)
• Add 3 colors at dinner (frozen veg totally counts)
Parent note:
If your child is picky, start with one “safe” fruit/veg and add a tiny “learning bite” next to it. Consistency > pressure.
Want help tailoring nutrition to your child (picky eating, constipation, low iron, sensory challenges, growth concerns)? Bring it up at your next visit—we’ll make it realistic for your family. 💜
