Enjoy seasonal berries and their sweet health benefits

Next time you are at the grocery store or farmers market, keep an eye out for berries. These bite-size, nutrition-packed morsels are in-season during the summer in Illinois.

"In addition to being delicious, berries are rich in fiber, vitamin C and antioxidants, and they are naturally fat and sodium free," said University of Illinois Extension Educator Jessica Gadomski, a registered dietitian for SNAP-Education. "With one cup of berries about 50 calories, they are a great way to enjoy the bounty of the season and fulfill fruit intake for a well-balanced diet."

The average American eats only 43 percent of the recommended amount of fruit, Gadomski said. According to www.ChooseMyPlate.gov, children should have 1 to 2 cups of fruit per day, and adults should consume 1½ to 2 cups per day.

"Whether you crave strawberries, blueberries, raspberries, or blackberries, there are many easy ways to add these sweet fruits into your favorite dishes and snacks," said Gadomski. "Plus, berries are a healthy alternative to sugar-sweetened options."

Here are a few ideas to incorporate berries in your day throughout the season:

• Use in smoothies and juices;

• Infuse them to flavor water, or freeze them in ice cubes;

• Top off salads;

• Add to waffle, pancake, muffin or bread mixes;

• Sprinkle over cold or hot cereals;

• Add them to plain yogurt, or even pudding;

• Use to make jams, jellies and preserves;

• Place on a tray and freeze for a cool treat.

When shopping or picking, Gadomski added a few reminders for choosing the best berries:

• Avoid wet, bruised, leaking or moldy berries;

• Blueberries should be firm, plump, and dry with a dusty blue color;

• Raspberries should be plump and firm;

• Blackberries should be shiny;

• Strawberries should be shiny and firm with bright red color and fresh, intact green caps;

• Always wash berries just before eating them.

"Berries are a convenient and versatile way to add fruit and fiber to your diet," Gadomski said. "From breakfast to after-dinner snacks, berries make healthy choices easier."

The healthy choice, isn't always the easy choice, especially on a limited budget. The Illinois Nutrition Education Programs and SNAP-Education provide practical tips to help low-income families prepare safe and healthy meals, while staying active each day. For recipes and ideas, visit web.extension.illinois.edu/INEP/recipes-new.

To learn more about fruit recommendations and nutrition, visit www.fruitsandveggiesmorematters.org/fruit-nutrition-database.

For more information on University of Illinois Extension programs and services in your county, visit web.extension.illinois.edu/dkk/.