Brightly colored foods often catch the eyes of children, especially in the snack aisle of grocery stores. However, the vibrant hues in many of these foods are due to artificial food coloring, which can pose health risks.
Artificial Coloring in Children’s Foods
Many snacks marketed to children contain artificial food dyes. These include flavored yogurts, applesauce, fruit cups, chips, crackers, trail mix, packaged baked goods, and granola bars. Along with artificial colors, these foods are often high in sweeteners, salt, and fat.
Research has shown that nearly all candy and fruit-flavored snacks contain artificial dye, and almost two in five products across various categories in stores contain these chemicals. Fresh produce is one of the few exceptions. The California Environmental Health Agency has stated that consuming these chemicals can lead to behavioral issues in children, such as hyperactivity, making kids particularly vulnerable to these dyes.
While some brands and fast-food chains have started to eliminate artificial colors from their products, many items on supermarket shelves still contain these chemicals. A California law banning Red Dye No. 3 has already been passed, and there is ongoing debate in the state Senate about banning six commonly used artificial colors in public schools.
Despite these positive changes, parents who want to avoid artificial dyes in their children’s diets may find it challenging. Here are some strategies to help.
Tips for Avoiding Artificial Food Coloring
- Reduce Packaged Food Consumption: Packaged foods often contain artificial dyes and are typically ultra-processed. Look for brands that offer dye-free options, or consider alternatives from other companies.
- Read Labels Carefully: The best way to identify artificial dyes in food is by checking the ingredients list. Dyes are often listed last, and you can find versions of foods without these chemicals. Remember that a brand or fast-food chain might remove dyes from some products but not all.
- Increase Water Intake: Reducing soda consumption, whether diet or sugar-sweetened, can significantly decrease exposure to artificial dyes and other chemicals, such as artificial sweeteners.
- Focus on Positive Choices: Instead of telling kids they can’t have certain foods, offer alternatives like fresh fruit instead of packaged snacks.
- Choose USDA-Certified Organic Foods: Processed foods with this label are free from artificial food dyes.
- Promote Brightly Colored Produce: Encourage children to eat a variety of fresh fruits and vegetables, which offer a natural rainbow of colors. Consult the EWG’s Shopper’s Guide to Pesticides in Produce™ for guidance on which produce to buy organic to reduce pesticide exposure.
- Embrace Dietary Variety: A diverse diet can meet children’s nutritional needs while minimizing exposure to specific harmful ingredients or contaminants.
- Offer Healthy Substitutes: Some alternatives can closely mimic the artificially colored versions. For example:
- Stir fresh fruit into plain Greek yogurt instead of buying fruit-flavored yogurt.
- Make your own trail mix or granola with undyed dried fruit, or offer plain nuts.
- Consider making homemade crackers, cookies, ice cream, or popsicles for healthier and cost-effective options.
- Substitute artificially dyed cereal with oatmeal or other unsweetened cereals topped with cinnamon, fresh fruit, nuts, and seeds.
- Try kale chips, which are often a hit with kids.
- Pair dark chocolate with nuts for an occasional treat.
