According to the calendar, spring has sprung! Though it may not necessarily feel like it around the Philadelphia area, we are in the season of Spring. This means warmer weather is on the horizon, flowers will be blooming and of course, wonderful fresh fruits and vegetables will be sprouting up. Here are some great ones to keep an eye out for this Spring. Click on each fruit or vegetable for more information and ways to incorporate them into your diet this Spring.








Bitter Melon 


Butter Lettuce 


Chayote Squash 



Collard Greens 


Fava Beans 


Fiddlehead Ferns 

Green Beans 






Manoa Lettuce 

Morel Mushrooms 

Mustard Greens 


Pea Pods 



Purple Asparagus 



Red Leaf Lettuce 


Snow Peas 



Spring Baby Lettuce 


Swiss Chard 

Vidalia Onions 


White Asparagus

For more information, visit

As always, don’t forget to support your local community and buy local when possible, whether you are in Pennsylvania, New Jersey or Delaware.


Starbucks has been revamping their line of food over the past few years. Some of it is actually a pretty good bet if you need to grab breakfast on the go. Sodium is almost always going to be a concern when eating out (no matter where you go), as most foods will be processed need to be preserved, so be sure to take this into consideration if you have issues with your blood pressure. We have compiled some of your best choices when you are grabbing breakfast at Starbucks. For more information, check out the nutrition section on their website and keep their smart phone app handy for nutrition information on the go.

Their oatmeal option is a fantastic way to start your day with some heart healthy soluble fiber. Just be mindful with your choice of toppings. Your best bet is the Classic Whole-Grain Oatmeal with the Nut Medley.

“Classic Whole-Grain Oatmeal” without toppings
160 Calories, 2.5g Fat, 28g Carbs, 4g Fiber, 0g Sugar, 5g Protein, 0mg Sodium

For the Hearty Blueberry Version add 60 calories, 0g Fat, 1g of Fiber, 12g of Sugar, 0g Protein and 125mg Sodium to the Classic.

Additional Oatmeal Toppings:
Brown Sugar: 50 Calories, 0g Fat, 12g Carbs, 0g Fiber, 12g Sugar, 0g Protein, 5mg Sodium
Dried Fruit: 100 Calories, 24g Carbs, 0g Fat 1g Fiber, 22g Sugar, 1g Protein, 0mg Sodium
Nut Medley: 100 Calories, 10g Fat, 2g Carbs,1g Fiber,1g Sugar, 2g Protein, 0mg Sodium

Their breakfast sandwiches will be high in sodium, but some of them are packed with protein. The addition of protein at breakfast will help to keep you satisfied throughout the morning.

Reduced Fat Turkey Bacon Sandwich
220 Calories, 6g Fat, 28g Carbs, 3g Sugar, 2g Fiber, 13g Protein, 560mg Sodium

Spinach & Feta Wrap
290 Calories, 10g Fat, 33g Carbs, 4g Sugar, 6g Fiber, 19g Protein, 830mg Sodium

Egg Cheddar English Muffin
280 Calories, 13g Fat, 27g Carbs, 2g Fiber, 2g Sugars, 12g Protein, 460mg Sodium

If you need something to grab when on the run, a nut bar or yogurt parfait would be a good choice. Both of these choices will provide some fiber and a good amount of protein to hold you over until lunch.

Evolution Harvest Roasted Soybean Almond Pepita Bar
200 Calories, 14g Fat, 13g Carbs, 4g Fiber, 5g Sugar, 10g Protein, 120mg Sodium

Greek Yogurt with Berries Parfait (with granola topping)
220 Calories, 3g Fat, 36g Carbs, 3g Fiber, 19g Sugar, 14g Protein, 115mg Sodium

Be mindful of what you have in your coffee as well. Most plain black coffee will only provide about 5 Calories per serving, but the added milk, cream and sugars will tack on addition Calories. Stick to skim milk for added protein without any fat or add 1-2 Tbsp of your own added half and half or milk to monitor your own portions. Skip the added sugar (which will include about 4g of sugar per packet) if you can, use stevia for a natural calorie free sweetener or include spices such as cinnamon for an antioxidant packed calorie free flavor booster. Your best bet is to always get your coffee black and make it up yourself so you can control what goes in it.

If you didn’t know, March is National Nutrition Month. We here at Family Food hope you can use this month to be inspired to take control of your health and nutrition. Today, March 11th, marks Registered Dietitian Day. Registered Dietitians are THE nutrition experts.  You may find dietitians working in a variety of fields, from clinical and hospital environments, school foodservice directors, local gym and health clubs, your local super markets, or even at work or home with a Family Food dietitian. If you see one today, stop by and say thanks for the hard work that they do.

If you are looking for some help with your nutrition goals, get your nutrition information from a Family Food Registered Dietitian and sign up today.  A special shout out to all of the Registered Dietitians who help people to eat healthier, one bite at a time. Happy Registered Dietitian Day!