Written by: Christian Murphy, B.S., Food City® Dietetic Intern

As the weather warms up and the days grow longer, it is the perfect time to refresh your eating habits! Spring brings a variety of delicious and nutrient packed foods that can help you feel energized and ready to enjoy the season. Whether you are shopping for groceries or planning meals, here are some simple tips to make the most of fresh, seasonal ingredients.

Enjoy Seasonal Produce

Spring is bursting with fresh fruits and vegetables that are packed with vitamins, minerals, and antioxidants. Some of the best seasonal picks include:

• Strawberries – perfect sweet addition to lightened up desserts, strawberries provide vitamin C, which is essential in assisting with the body’s healing process and helps to protect against cell damage caused by free radicals.  

• Asparagus – one of the superstars of spring, asparagus is rich in fiber to help support healthy digestion, along with folate which helps with DNA and RNA formation and building red blood cells, and has a key role during pregnancy and fetal development.  

• Leafy Greens like spinach and romaine– a perfect base for salads, greens supply iron, which is essential for making red blood cells and transporting oxygen throughout the body.

• Radishes and Snap Peas –another fantastic choice to add to your menu this season, they bring a spicy crunch to dishes and are loaded with the antioxidant vitamin C.

Lighten Up Your Meals

Spring is the season of renewal, and it is a great time to enjoy lighter, refreshing meals. Swap heavy winter comfort foods for colorful salads, grilled lean proteins, and whole grains like quinoa and brown rice. Try making a spring berry salad with spinach, strawberries, almonds, and a light vinaigrette for a simple, nutritious meal.

Stay Hydrated 

Warmer weather means we need to stay hydrated! Instead of sugary drinks, try infused water with fresh fruits and herbs. Some tasty combinations include:

• Lemon and Mint – A refreshing boost for digestion

• Strawberry and Basil – A naturally sweet and flavorful option

• Cucumber and Lime – Perfect for cooling off on warm days

Make the Most of Spring

This season, challenge yourself to add more fresh, colorful foods to your plate. Small changes, like swapping soda for fruit infused water or adding more vegetables to your meals, can make a big difference in how you feel. Head to your local Food City and start enjoying all the flavors that spring has to offer!