The Season for Strawberries

by Jessica Cox, RD

The Season for Strawberries

Studies consistently show that kids are not getting the recommended amounts of fruits and vegetables. Red, sweet, juicy strawberries are one healthy fruit that you won’t have any trouble getting your child to eat.

Strawberries are one of America’s most loved fruits, with a recent study showing the average American consuming eight pounds per year. There are plenty of reasons to love strawberries.

A cup of naturally sweet strawberries (about eight medium) has only 50 calories, making them the perfect treat to satisfy your child’s sweet tooth. Strawberries for dessert pack a powerful nutrient punch that many traditional desserts lack.

Strawberries are rich in vitamin C, folate, fiber and potassium. Just 1 cup contains 160 percent of the recommended Daily Value of vitamin C, which is necessary for growth and body tissue repair, and for maintaining a healthy immune system. Fiber aids in digestive health and one cup of sliced strawberries provides 3.3 grams of fiber. Strawberries also are rich in antioxidants including anthocyanins, which give them their bright red color. These compounds may help prevent some chronic diseases, including cancer, heart disease and diabetes.

Not only are strawberries delicious and nutritious, but as Rachel Begun, MS, RDN, former spokesperson for the Academy of Nutrition and Dietetics, points out, “What makes them particularly great for kids is that they are the perfect size for little hands and fingers.”

Fresh strawberries are extremely versatile and can be served whole, packed to go or used in a variety of recipes, including salads, sandwiches with cheese or nut butter, salsa, smoothies, fruit kabobs or served with low-fat yogurt or ice cream.

When fresh strawberries aren’t in season, choose frozen, but check the label to make sure there is no added sugar. Sheila Campbell, RD, suggests making instant “ice cream” by blending frozen strawberries with Greek yogurt and avocado. “The avocado doesn’t change the flavor but makes a fun green color and extra rich consistency,” Campbell says.

Marilyn Yon, MS, RD, LD, recommends pick-your-own strawberry farms. “It’s fun to see the kids eating strawberries as they pick, red-stained faces and all,” she says. What could be better than watching your child enjoy a healthy food like strawberries? Just be sure to wash fresh berries before eating.

Try this easy Sparkling Strawberry Lemonade for a bubbly summer refresher bursting with Vitamin C.

Reviewed July 2013

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About the author:

Jessica C Cox RD

Jessica Cox, RD

is a registered dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She is the culinary nutritionist at eMeals, a meal planning service that helps families across America enjoy healthy meals together. She regularly contributes original recipes and food and nutrition content to various publications.




  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

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