Fact or fiction: Will carrots keep your eyesight sharp? A carrot’s orange color is a sign that it contains beta carotene, a plant substance that your body turns into vitamin A—a nutrient that’s needed for good vision, particularly at night. In developing countries, blindness occurs among malnourished children who don’t consume enough of the animal sources (e.g., milk and eggs) of Vitamin A and the plant sources of beta carotene, which include yellow and orange fruits and veggies (e.g., carrots, cantaloupe, papaya, apricots, and mango) and dark green—especially the leafy kind—vegetables (e.g., spinach, kale, peas, and zucchini). But here in the U.S., where all these foods are just a checkout line away, vitamin A deficiency is uncommon.

Still, vitamin A isn’t the only vision booster that nature provides, and you certainly don’t want to overdue your family’s vitamin A intake by using supplements—too much of this good thing could have adverse health effects. And while too much beta carotene from foods won’t hurt you, there isn’t a magic amount you can get that would offset the need for glasses. Plus, your body stops making vitamin A once it has enough of it. Besides, we can and should only eat so much in one day. If most of your meals are mainly made up of one food, then you’ll be too full to eat anything else and will miss out on other necessary nutrients.

So what’s the truth in this grub: Stick to serving up sensational meals for your family that emphasize variety. After all, if your kid sees carrots on his plate day after day, he’s going to grow to hate them. And if he’s already picky about eating them, you won’t wear down his stamina to refuse his food if you don’t make the fare interesting to his taste buds. So mix it up and find different ways to incorporate these beta carotene-rich foods into his breakfast, lunch, and dinner whenever possible.

For inspiration, whip up these quick recipes:

Zucchini, Yellow Squash, and Carrot Sauté

Grilled Chicken and Mango Kabobs

Apple Mango Salad

Basmati Rice and Peas

When you can, also add parsley or dill, which also supply beta carotene, to your favorite dishes. Check out:

Spinach with Chickpeas and Fresh Dill

Here are yummy desserts you can feel good about: Cut up mango, papaya, and cantaloupe, and mix the cubes with low-fat yogurt and your favorite berries for a parfait; or blend all the fruit together for a refreshing smoothie.

For more advice: This article explains how you can help your child can get more vitamin A through his diet.

How do you like to prepare leafy greens and orange and yellow fruits and vegetables?