Welcoming Spring

As we change seasons, it's always good to look at what fruits and vegetable are in season.  You want to eat the freshest fruits and vegetables to get the most vitamins and minerals out of them so try to shop by what's in season.  Here's a list of a few that are in season for Spring:

Apricots

Artichokes

Asparagus

Broccoli 

Butter Lettuce

Chives

Collard Greens

Corn

Fava Beans

Fennel

Green Beans

Honeydew

Jackfruit

Limes

Mango

Oranges

Peas

Pineapple

Red Leaf Lettuce

Snow Peas

Spinach

Spring Baby Lettuce

Strawberries

Thanks for participating in this years P.A.C.K. Week!  I hope your kids enjoyed the challenge of trying new fruits and vegetables.  Remember, it usually takes a child trying something 10 times to develop a taste for it.

I found this information sheet listing the nutritional information for fruits and vegetables that I thought was helpful and wanted to pass it along.

https://www.fruitsandveggiesmorematters.org/wp-content/uploads/UserFiles/File/pdf/kids/pack_week_2010/VitaminsAndMinerals_InfoSheet.pdf

I also found this website to be full of great information for getting more fruits and vegetables into your diet.
https://www.fruitsandveggiesmorematters.org

FRIDAY

Green Day

Mant leafy green vegetables contain Vitamin A, calcium and many other vitamins and minerals.  Calcium helps support healthy bones.  Greens are great for heart health, healthy bones, can help with constipation and reduce the risk of diabetes.

Fruit Options:

Avocado, Green Grapes, Green Apples, Kiwi, Honeydew, Limes

*Instead of using mustard or mayo on sandwiches, use mashed avocado for a more nutritious sandwich full of healthy fats

Vegetable Options:

Asparagus, Broccoli, Celery, Cucumbers, Green Beans, Green Cabbage, Green Pepper, Leafy Green, Spinach, Peas, Okra

*Many green vegetables are great with hummus dip

* Spinach is a great base for a salad

THURSDAY

Purple/Blue Day

When you see purple or blue fruits and vegetables, think antioxidant power!  They tend to be the highest in antioxidants and help fight inflammation/boost your immune system.  They can also help improve your bodies ability to absorb calcium and other nutrients.

Fruit Options:

Blackberries, Blueberries, Plums, Purple Grapes, Raisins, Purple Figs

* A great option is 100% grape juice

* Raisins make a great addition to a trail mix

Vegetable Options:

Black Olives, Eggplant, Black Beans, Purple Cabbage, Purple Potatoes

* Olives are a great little finger food
* Adding black beans to a salad adds some great fiber and other nutrients

WEDNESDAY

Red Day

Red fruits and vegetables always seem to be a kid favorite.  They help protect the body from harmful free-radicals and protects your body against heart disease.

Fruit Options:

Cherries, Cranberries, Red Apples, Red Grapes, Raspberries, Strawberries, Watermelon, Pomegranates, Grapefruit

* Strawberries are an excellent source of the B vitamin folate

* Red apples and raspberries are an excellent sources of fiber which helps in digestive health and keeps you feeling full

*Dried cranberries make an easy snack and are a great accent to trail mix.

Vegetable Options:

Beets, Radish, Red Peppers, Red Potatoes, Tomatoes

* Red Peppers are great with a ranch or hummus dip

TUESDAY

White/Brown/Tan Day

They may be a little boring in color but white/tan/brown fruits and veggies are full of vitamins and minerals too.

Fruit Options:

Bananas, White Peaches, Dates, White Pears

* I say bananas can count as yellow or tan because when I think of a banana I think yellow.

* To add some fun to white peaches, cut them up and put them in a reusable container and sprinkle some cinnamon on top.

Vegetable Options:

Cauliflower, Mushrooms, White Corn, White Potatoes, Chick Peas

* Cauliflower s full of antioxidants, vitamin C and contains folate.  Folate is naturally present in many food and is a B vitamin that is needed to make DNA and for your body's cells to divide.

* Potatoes are high in vitamin C to help support a healthy immune system.  They are also a good source of potassium.  Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.