Kids eat right.

A Very Berry Summer

By Nour Zibdeh, MS, RD, CLT
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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 per day children need depends on their age, size and activity level. According to MyPlate, one-year-olds need ½ to ¾ cup of fruit per day and young kids (2 to 3 years) need 1 cup per day of fruit. Older children (4 to 13 years) need 1½ cups per day. Most teenagers also need 1½ cups per day. Adolescent boys may need more — usually about 2 cups of fruit per day.

When Shopping

Look for containers at the store or farmers market without stains, moisture or mold. Berries should be firm, plump and dry. Strawberries don't ripen after harvest, so stay away from green or yellow ones. Avoid blueberries that are green or blackberries that are red. Raspberries come in a variety of colors; make sure the ones you buy have the right color. For more fun, take your kids berry picking or grow berries at home. When buying frozen berries, 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 and dispose of them immediately, before they spoil the rest. Strawberries, blueberries and raspberries last longer if stored at higher humidity with lower air circulation in the coldest place in your fridge. Produce drawers are ideal. If not available, a sealed container will do the job. Keep blackberries uncovered. While berries can last one week in your fridge, eat them within three days for best nutrition.

Preparing

Rinse berries in cold water just before you eat them. Add berries 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.