We live in a nation filling their stomachs with high-fructose corn syrup, fast food, and Lucky Charms. Lucky the Leprechaun is on to something, but his undeniable appeal leads many toward the wrong rainbow.

Following a rainbow of processed foods has you looking down at your stomach and realizing that the pot of gold you were chasing is packed in your gut.

Instead, create a rainbow of fresh and colorful produce for your meals, or simply gather a handful for simple snacks in the middle of the day.

Basic dietary adjustments like fresh produce and unprocessed foods allow you to fill your own pot instead of chasing the one owned by that malicious, cartoon leprechaun.

The following are a few charms that you should fill your pot with, and charms you should avoid when solidifying a healthy diet.

Lucky Charms

Broccoli – An acclaimed super-food, this delicious vegetable is packed with vitamin A, C, K, and dietary fiber. Vitamin K is great for building strong bones and the fiber can help control your weight. This is one flower you’ll want to include in your diet.

Quinoa (keen-wa) – This grain is high in protein, fiber and iron and can be cooked as easily as white or whole-grain rice. Most supermarkets carry it now but if this grain eludes you, stop by the St. Peter Co-op and get a student membership. Then you can get great deals on Quinoa and other organic products.

Berries – Berries of any variety are high in antioxidants and low in calories. They are also high in water content and consist of large quantities of fiber, which controls your blood sugar and keeps you full longer.

Low-fat, plain yogurt – Dip fruit in this multi-purpose dairy or mix for a fruit smoothie. These snacks will be loaded with calcium, protein and potassium and is a great thing to indulge in after a hard workout.

Unlucky Charms

Bagels – This item is an easy fix for breakfast to go or a quick bite before class. It is apparent that people should beware of the bagel, as this innocent item crams 230 calories and 17 percent of your daily value of sodium in one serving.

Muffins – A blueberry Mammoth Muffin from Perkins is epically unhealthy, harboring 550 calories and 26 grams of fat. It would be smart to omit this from your diet unless you want to look like the animal the muffin is named after.

Pancakes – These are delicious but man, are they filling. Although pancakes are considered breakfast staples, a single serving of Hungry Jack buttermilk pancakes has 540 mg of sodium and 19 percent of your daily value of fat. If you want to look flatter than a pancake, you’ll have to avoid consuming them.

Lucky Charms – This breakfast demon has haunted us all since childhood. Avoid the leprechaun if you want to skip out on 142 calories, 238mg of sodium and 14 grams of sugar.