10 Spring Fruits & Veggies: Eat Now

Eating fresh produce is crucial for a healthy diet. The USDA recommends that fruits and vegetables should make up half of our meals, with grains, protein, and dairy comprising the other half. This goal is achievable by incorporating diverse and interesting recipes featuring seasonal fruits and vegetables.

Spring is a prime time for fresh and flavorful fruits and vegetables. Next time you shop, consider these 10 items suggested by Leslie Bonci, RD, a sports dietitian and nutrition expert.

Fresh pineapples have a sweet and tangy flavor, adding versatility to smoothies, salads, and kebabs. This delicious fruit is rich in vitamin C, manganese, copper, B vitamins, and fiber.

Ripe pineapples should have a sweet, tropical scent near the stem. Choose pineapples that are firm but slightly yield when gently squeezed.

This popular fruit is abundant in vitamin C, fiber, potassium, antioxidants, and flavonoids. It is a versatile ingredient that can be added to cereal, oatmeal, and salads. You can use either fresh or frozen strawberries in smoothies.

Choose strawberries with bright red flesh and bright green tops. The presence of white spots usually indicates that the fruit was picked before it was fully ripe.

Lemons are a tart citrus fruit rich in vitamin C and soluble fiber, adding freshness and flavor to dishes. Squeeze fresh lemon juice over fish, pasta, or add it to your water.

Select firm, smooth, unblemished lemons. Green tinges indicate an underripe fruit.

This kitchen staple provides potassium, vitamin B6, folate, and fiber. Incorporate a banana into your next smoothie or add slices to oatmeal, cereal, and peanut butter toast.

Choose bananas with smooth, bright skin that are free of bruising. Select a yellow banana for immediate consumption, or opt for a green banana if you intend to eat it in several days.

While technically a vegetable, rhubarb is often used like a fruit, hence its inclusion here. Bonci mentions that rhubarb contains dietary nitrates, anthocyanins, and fiber. Its tart taste complements the sweetness of pineapple and berries. Stewed rhubarb makes for delicious desserts.

Select crisp, firm rhubarb stalks with some flexibility. Avoid any that are woody or limp. Remember, the leaves are poisonous, so remove them before cooking.

Bonci enjoys peas, whether fresh, canned, or frozen. She notes they provide a sweet taste to dishes, along with plenty of magnesium, potassium, and polyphenols, and surprisingly, a good amount of protein. She suggests eating them on their own, blended into a soup, or mixed with other vegetables in a medley or stir-fry.

Frozen peas are packaged immediately after harvest, so don't hesitate to stock up on a couple of bags in your freezer. However, if you prefer fresh peas, buy them in their pods. Make sure they are firm, crisp, and bright green.

Asparagus is a good source of fiber, folate, and vitamin K. It can be roasted in the oven or a pan with olive oil, salt, and pepper for a quick side dish to accompany meat or fish. You can also add it to omelets, pastas, and stir-fries.

Choose stalks that are bright green, crisp, and firm, with tightly closed tips.

Spinach is a low-calorie vegetable packed with vitamins A, C, and K, as well as folic acid, potassium, and zeaxanthin, a carotenoid that is good for the eyes. Make a quick spinach salad or incorporate it into omelets and pasta.

Choose spinach that is dark green and fresh, with no signs of yellowing or wilting.