Introducing seasonal produce early can help establish healthy eating patterns that last a lifetime. Encourage curiosity by talking about where food comes from and why it’s important to eat a variety of fruits and vegetables.
Seasonal eating isn’t just good for your child’s health, it’s a win for your wallet and the planet, too. By choosing fresh, local options, you’re supporting your community and reducing the environmental impact of your meals.
As the seasons change, so does the variety of fresh fruits and vegetables available to us. Brighten your family’s meals and your child’s plate with the vibrant flavors of the seasons! From crisp spring peas to juicy summer berries, embracing seasonal produce not only makes meals more delicious but also more affordable and nutritious. Wondering how you can make the most of nature’s bounty and inspire your child to enjoy fresh, wholesome foods? Let’s dive into it!
Why choose seasonal produce?
Nutritional benefits: seasonal produce is harvested at peak ripeness, ensuring optimal nutrient content and flavor.
Taste: seasonal produce is fresher and tastier than out-of-season options, which may be shipped long distances and picked before ripening.
Cost Effectiveness: in-season fruits and vegetables are often more affordable because they are abundant and locally grown.
Selecting Seasonal Fruits and Vegetables
Season: Use resources to find out which fruits and vegetables are in season in your area. Here are a few examples of what’s in each season: https://www.seasonalfoodguide.org/
Spring: Peas, Asparagus, strawberries, radishes, spinach
Summer: Zucchini, Tomatoes, Blueberries, Peaches, Cucumbers
Fall: Pumpkins, Apples, squash, sweet potatoes, kale
Winter: Oranges, Carrots, grapefruits, Brussels sprouts, leeks
Local Farmers Market: Explore your local farmer’s market for fresh, high-quality produce. Engage with vendors to learn about their growing practices and get ideas for recipes.
Shop Smart at Grocery Stores: Look for sales and displays highlighting seasonal produce. These are often featured prominently in the produce section.
Creative Ways to Use Seasonal Produce:
Make It Fun: create colorful fruit kabobs or veggie pizza with your child. Let them help assemble the pieces!
Create Art: use sliced fruits and vegetables to make fun shapes or patterns on a plate, turning mealtime into an art project.
Involve Them: let your child wash, peel, or mix ingredients. Even small tasks can make them feel involved and excited about eating what they’ve helped create.
Smoothies: together, blend seasonal fruits with yogurt or milk to create delicious and nutritious drinks.
Try Simple Recipes: seasonal eating doesn’t have to be complicated. Check out some quick and kid friendly recipes to get started!
Resources (links to recipes)
About the Author: My name is Fatimah Obied. I am currently enrolled in the University of Illinois at Chicago for my Master's degree in the Dietetic Program.