What Are the Best Fruits and Vegetables to Introduce in Spring?

Why the season you are in is one of the best tools you have for feeding your child well

Jai-Lin Garrett, CNC, CWC | Children of America Nutritionist

Did you know that all of the produce you see in a grocery store year-round is actually a modern miracle? Our ancestors had no choice but to move with the seasons. They did not have the technology we have today to control produce availability all year long. Whatever grew each season is what they brought home to their families. Fast forward to today, and we have the pick of the litter when it comes to produce options. But here is the question worth asking: even though we can grow nearly any fruit or vegetable regardless of the season, does that mean we should? Let’s explore why going back to our roots the way our ancestors did might just be the parenting life hack you did not know you needed.

 

1. Why Seasonal Eating Matters for Young Children

Just because modern farming technology can grow all fruits and vegetables year-round does not mean the plants’ natural characteristics and seasonal preferences ever went away. The reason certain fruits and vegetables thrived in specific seasons comes down to how well they were designed to withstand the environmental conditions of that time of year. That resilience shows up in a very real, very edible way: produce eaten during its natural season is at peak ripeness, which means it is more deeply pigmented, more fragrant, and genuinely more delicious. Your little one will notice the difference, and I can almost guarantee they will surprise you.

 

Beyond flavor, in-season produce is also naturally more nutrient-dense. Peak season means optimal sunlight, temperature, and soil conditions for the plant, which translates directly into a more nutritionally rich food on your child’s plate. Research supports what many parents already sense: children tend to be more receptive to new foods when those foods taste their absolute best, and in-season spring produce has a natural sweetness and freshness that makes first introductions far more likely to go well.

 

It truly is a win-win. Your child finds the food delicious, their growing body gets more of the good stuff with every bite, and you spend less time negotiating at the dinner table.

 

2. The Best Spring Fruits to Introduce

Spring brings some of the most naturally child-friendly fruits of the entire year. Here are the ones worth putting at the top of your grocery list:

Strawberries

Strawberries are practically made for small hands and small mouths, which makes them one of the easiest spring fruits to introduce to toddlers and preschoolers. They are an excellent source of vitamin C, which supports immune function and helps the body absorb iron from plant-based foods. They also provide folate and manganese, both important for healthy growth and development. Serve them sliced with a small cube of mild cheese for a balanced, naturally sweet snack your child can help assemble themselves.

 

Cherries

Sweet cherries are a spring treasure that tend to arrive at the tail end of the season, and they are worth the wait. They contain natural plant compounds called anthocyanins, which give them their deep red color and support healthy inflammation response in the body. For young children, pit them carefully and slice them in half to make them safe and easy to eat. A small bowl of cherries alongside some plain whole milk yogurt is a simple, satisfying combination.

 

Apricots

Apricots are one of the most underrated spring fruits for young children. They are soft, naturally sweet, and loaded with beta-carotene, the plant form of vitamin A that supports healthy vision, skin, and immune function. Fresh apricots can be sliced and served as a snack or mashed lightly and stirred into oatmeal for a naturally sweet breakfast addition that requires zero added sugar.

 

Kiwi

Kiwi delivers one of the highest concentrations of vitamin C of any fruit, and a single kiwi provides more than a full day’s worth for a young child. It also contains vitamin K and a good amount of fiber to support healthy digestion. The bright green color makes it visually exciting for children, and slicing it into rounds or scooping the flesh out with a spoon makes it a fun, hands-on snack experience.

 

3. The Best Spring Vegetables to Introduce

Spring vegetables tend to be tender, mildly flavored, and naturally easy for young children to accept, which makes this season one of the best times to expand your child’s vegetable repertoire.

 

Peas

Fresh spring peas are sweet, small, and endlessly fun for little hands. They are a wonderful plant-based source of protein and fiber, and their natural sweetness makes them one of the more universally accepted vegetables among young children. Serve them fresh and raw right out of the pod as a snack, or lightly steam them and toss with a small amount of butter. Letting children pop them out of the pod themselves is half the appeal.

 

Asparagus

Asparagus is rich in folate, vitamins A, C, and K, and prebiotic fiber that feeds the beneficial bacteria in your child’s gut. Roasting asparagus spears at a high temperature brings out a natural nuttiness that makes them far more appealing than steamed. Cut them into small pieces for toddlers and serve alongside a simple protein. Many children who resist asparagus the first few times come around once they have tried it roasted.

 

Spinach

Spring spinach is tender, mild, and significantly less bitter than the mature spinach sold year-round, which makes it one of the easiest leafy greens to introduce to a young child. It is packed with iron, folate, and vitamins A and C. The easiest starting point for most families is blending a small handful into a fruit smoothie where the color changes but the flavor stays sweet. From there, wilting it lightly into scrambled eggs or pasta is a natural next step.

 

Sugar Snap Peas

Sugar snap peas deserve their own mention alongside shelling peas because they are the whole package: crunchy, sweet, and completely edible pod and all. They require no cooking and almost no preparation, which makes them an ideal lunchbox addition or on-the-go snack. Paired with a small container of hummus, they become a balanced snack that covers crunch, fiber, and protein in one simple combination.

 

4. How to Actually Get Your Child to Try New Produce

Getting a young child to try something new does not have to be a negotiation. The secret is making the experience about discovery and involvement long before the food ever hits the plate.

 

Make grocery shopping a treasure hunt.

Children are natural explorers, and the produce section is actually one of the most stimulating environments in a grocery store when you frame it the right way. Before you head in, ask your child to pick a color. Their job for the entire trip through the produce section is to find every fruit and vegetable in that color and add it to the cart. Not only does this turn shopping into a game, it hands the decision over to them, which is one of the most powerful tools we have for getting children to follow through and actually taste what they chose. If they are feeling adventurous, let them pick a second color. You might come home with things you have never cooked before, and that is a wonderful problem to have.

 

Bring them into the kitchen.

The fun does not stop when you get home. Involving children in washing, tearing, peeling, and arranging the produce they just helped select is one of the most evidence-supported strategies we have for increasing the likelihood that a child will try a new food. Pick up a set of child-safe kitchen tools, set up a step stool at the counter, and let them be your sous chef. Do not be surprised if half the batch disappears before it ever makes it to the table. Children who prepare food are far more curious about tasting it, and research consistently shows that food preparation involvement increases both willingness to try new foods and positive attitudes toward fruits and vegetables in young children.

 

Research also supports what most parents intuitively feel: repeated low-pressure exposure is the single most effective strategy for expanding a young child’s palate. Studies suggest it can take anywhere from 10 to 15 exposures to a new food before a child accepts it. The key word is low-pressure. Placing the food on the plate without commentary, eating it yourself with visible enjoyment, and simply allowing curiosity to unfold at its own pace is far more effective than any negotiation.

 

5. Simple Ways to Build Spring Produce Into Your Routine

You do not need to overhaul your weekly meals to make seasonal eating happen. The simplest approach is to look at what you are already doing and make small swaps that feel like an upgrade rather than a disruption.

Swap your staples for a seasonal version.

Look at your regular weekday recipes and lunchbox staples and identify one or two spots where a spring fruit or vegetable fits naturally. If your child already loves grapes in their lunchbox, try swapping in strawberries or halved cherries this season. If they enjoy cucumber slices as a snack, add some sugar snap peas alongside. The familiar routine stays intact, but a new option appears alongside it without pressure or fanfare.

 

Add greens to what they already love.

Spring spinach in particular is mild enough to blend invisibly into smoothies, stir into scrambled eggs, or wilt into pasta sauce without changing the flavor profile your child already enjoys. Start with a small handful and let the familiar food do the heavy lifting.

 

Let them build their own snack plate.

Set out three or four prepared spring fruits and vegetables in small portions and let your child assemble their own plate. Children are far more likely to engage with food when they feel a sense of ownership and control over what ends up in front of them. No pressure to finish everything, no commentary on what they skip. Just options and autonomy.

 

Visit a farmers’ market or pick-your-own farm.

If you have access to one in your area, spring is an ideal time to take your child to a local farmers market or strawberry picking farm. The experience of seeing where food comes from, touching it, smelling it, and choosing it builds a positive and curious relationship with whole foods that lasts well beyond the season.

 

How Children of America Supports Seasonal Nutrition Every Day

At Children of America, introducing children to a wide variety of fruits and vegetables is woven into daily life through the Apple A Day Nutrition Program. COA’s CACFP-aligned meals are designed to reflect balanced, whole-food nutrition that supports healthy growth and development, and that includes incorporating fresh produce as a regular and valued part of what children eat throughout the day. Family-style dining at COA also gives children the opportunity to explore new foods at their own pace in a relaxed, social setting, which mirrors exactly the kind of low-pressure exposure that research shows works best for young eaters. COA’s Mind & Body Matters philosophy reinforces that what children eat is directly connected to how they feel, grow, and engage with the world around them.

 

Spring is honestly one of my favorite times of year to talk about food with families because the produce practically does the work for you. If you have questions about how to introduce new fruits and vegetables to your child or want support building seasonal eating into your family’s routine, I would love to hear from you. Reach out to me directly at jgarrett@childrenofamerica.com. To learn more about the nutrition programs and meals offered at a Children of America near you, use the Find A School button at the top of our website.

 

References

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2. Rolls, B.J., Engell, D., & Birch, L.L. (2000). Serving portion size influences 5-year-old but not 3-year-old children’s food intakes. Journal of the American Dietetic Association, 100(2), 232-234. https://doi.org/10.1016/S0002-8223(00)00070-5
3. Birch, L.L., & Marlin, D.W. (1982). I don’t like it; I never tried it: effects of exposure on two-year-old children’s food preferences. Appetite, 3(4), 353-360. https://doi.org/10.1016/S0195-6663(82)80053-6
4. Wardle, J., Cooke, L.J., Gibson, E.L., Sapochnik, M., Sheiham, A., & Lawson, M. (2003). Increasing children’s acceptance of vegetables; a randomized trial of parent-led exposure. Appetite, 40(2), 155-162. https://doi.org/10.1016/S0195-6663(02)00135-6
5. van der Horst, K., Ferrage, A., & Rytz, A. (2014). Involving children in meal preparation. Effects on food intake. Appetite, 79, 18-24. https://doi.org/10.1016/j.appet.2014.03.030
6. USDA Agricultural Research Service. (2022). FoodData Central: Nutrient Data for Seasonal Produce. https://fdc.nal.usda.gov
7. American Academy of Pediatrics. (2023). Serving Sizes for Toddlers. https://www.healthychildren.org