The USDA recommends that growing kids consume 4 cups of fruit and vegetables every day, with a focus on eating more fruits.

Strawberries, packed full of fiber and rated as one of America’s favorite fruits, also packs a powerful punch for your health, according to antioxidant studies. Strawberries are an excellent source of vitamin C, an antioxidant that is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.

Though sweet, strawberries are also low in sugar. One serving of strawberries (8 berries) is also a good source of
potassium and fiber.  Eating more strawberries may help families combat a nationwide problem: obesity.

With only 45 calories and no fat per serving, parents can feel good about replacing store-bought, unhealthy snacks with a naturally sweet alternative.

Schools that participated in the USDA’s Fruit and Vegetable Pilot program in 2002 and 2003 concluded that
including fruits and vegetables in a child’s diet reduces consumption of unhealthy foods.
Not sure where to start? There are lots of clever ways to incorporate more fruits in your kid’s meals. For example, these kid-approved Strawberry Sandwiches can be an easy, satisfying, low-calorie snack or breakfast.

A Strawberry Breakfast Sandwich Is Sure To Please


  • 8 ounces Neufchatel cheese or low-fat cream cheese, softened
  • 1 tablespoon honey
  • 1 teaspoon grated lemon zest
  • 4 English muffins, split and toasted
  • 2 cups (about 10 ounces) sliced stemmed California strawberries


In food processor, process cheese, honey and zest until well mixed, or mix

in bowl with wooden spoon. Spread 1 tablespoon cheese mixture on cut side of 1

muffin half; top with 1/4 cup strawberries. Repeat with remaining ingredients

to make 8 open-faced sandwiches.

Makes 4 servings

Tip: Make cheese mixture ahead and store in refrigerator.

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Nutrition Information Per Serving: 215 calories; 5 g fat; 11 mg cholesterol; 277 mg sodium; 37 g carbohydrate; 4 g fiber; 7 g protein, 20 %
calories from fat.

Courtesy of the California Strawberry Commission