Are berries on your shopping list this summer? Whether we’re talking about blueberries, strawberries, blackberries or raspberries, these sweet, colorful fruits are sure to make your toddler or preschooler happy. Packed with antioxidants, fiber, vitamin C, potassium and folate, berries are a nutritional powerhouse.
Aim to include fruit at each meal. The amount of fruit perday children need depends on their age, size and activity level. According toMyPlate, one-year-olds need ½ to ¾cup of fruit per day and young kids (2to 3 years) need 1 cup per day of fruit. Older children (4 to 13 years) need 1½cups per day. Most teenagers also need 1½ cups per day. Adolescent boys mayneed more — usually about 2 cups of fruit per day.
When Shopping
Look for containers at the store or farmers market withoutstains, moisture or mold. Berries should be firm, plump and dry. Strawberriesdon’t ripen after harvest, so stay away from green or yellow ones. Avoidblueberries that are green or blackberries that are red. Raspberries come in avariety of colors; make sure the ones you buy have the right color. For morefun, take your kids berry picking or grow berries at home. When buying frozenberries, shake the bag first. A big lump is a sign of defrost.
How to Store
When you get your bounty home, check for damaged berries anddispose of them immediately, before they spoil the rest. Strawberries,blueberries and raspberries last longer if stored at higher humidity with lowerair circulation in the coldest place in your fridge. Produce drawers are ideal.If not available, a sealed container will do the job. Keep blackberriesuncovered. While berries can last one week in your fridge, eat them withinthree days for best nutrition.
Preparing
Rinse berries in cold water just before you eat them. Addberries to low-fat yogurt, ice cream, whole-grain cereals, salads or smoothies.Fresh berries taste best when in-season and may be frozen for later use.
Freezing
Freeze berries so you and your kids can enjoy them long after the season is over. Spread berries on a baking sheet and place in the freezer for a few hours, then transfer to a freezer-safe storage container.
Source: Nour Zibdeh MS, RD, CLT, Academy of Nutrition & Dietetics