At some point, you've probably heard that you and especially your children should avoid artificial food coloring, and that there are many reasons why you should. Research has found that children consuming too many food dyes can result in adverse reactions such as: allergies, hyperactivity, and difficulty concentrating.Many foods contain artificial food dyes so make sure you check ingredient labels even on foods that you might not think would contain dyes (pizza, macaroni and cheese) and foods that are marketed as “healthy” or “natural” (granola bars). Artificial food dyes are listed on the ingredient labels, so be sure to read the label closely looking for: Blue 1, Blue 2, Green 3, Red 3, Red 40, Yellow 5, Yellow 6, FD&C Lakes (combination of colors), Citrus Red #2, and Artificial Color. You can also avoid artificial food coloring by choosing organic foods, because certified organic products cannot contain artificial colors.As a parent, you want what is best for your children, so here is a list of common foods with food coloring and some healthier alternatives:
Instant flavored Oatmeal Packets and Cups
Example: Quaker Instant Oatmeal Maple and Brown SugarHealthier Swap: Plain oatmeal with fresh toppings (fruit, honey, cinnamon, vanilla)
Salad Dressings
Example: Kraft, WishboneHealthier Swap: Homemade salad dressingsCereals
Example: Cinnamon Toast Crunch, Trix, Kellogg's Raisin Bran Crunch Cereal, Kellogg's, Special K Fruit & Yogurt CerealHealthier Swap: Envirokidz CerealsSyrup
Example: Aunt Jemima Butter Rich Syrup, Mrs. Butterworth's Syrup OriginalHealthier Swap: Grade A pure maple syrupFlavored Applesauce
Healthier Swap: Homemade flavor applesauce and unflavored applesauceCandy
Example: M&Ms, SkittlesHealthier Swap: Mott’s Medley’s fruit snacks, chocolate without any candy coatingMicrowave Popcorn
Healthier Swap: Air-pop popcorn or popped in pot with olive oil and toppings added.Artificially Flavored Drinks
Example: Soda, sports beverages, juice co*cktailsHealthier Swap: Punch 100% fruit juiceFrozen Treats
Example: Popsicles and Ice CreamHealthier Swap: Make your own popsicles using fresh fruit and 100% juices or smoothiesCertain Flavored Yogurts
Healthier Swaps: Plain yogurt and add toppings such as smashed fruit, honey, granola, etc.Baked Goods
Healthier Swap: Naturally color homemade baked goods (cupcakes, icing, etc.) with smashed and strained fruitsChips (BBQ and other flavors)
Healthier Swap: Plain potato chips (Ruffles), tortilla chips (but not colored ones)Would you like to be the first to hear about our new products and more?Sign up for our Nature’s Path Newsletter.
About The Author
Katie Serbinski, MS, RD, is a registered dietitian and Mom of two boys under two. She’s the founder of Mom to Mom Nutrition, a healthy food and lifestyle blog where she shares her “me time” with other health-minded parents. On her blog, you’ll find simple, family-friendly recipes, tips for new parents, and realistic nutrition advice.
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