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Seasonal Eating for Children

17th December 2025

 By Charlotte Stirling-Reed, Consultant Nutritionist for Zebedees 

As the seasons change, so do the fruits and vegetables available to us - and that’s a good thing. Seasonal eating isn’t just about enjoying fresh, available produce; it’s also a great way to maximise the potential from fruits and vegetables around us as in season veggies and fruits tent to contain the highest numbers of nutrients too.  

Why seasonal eating matters: 

Children are constantly growing, learning, and exploring. Their bodies need a wide range of nutrients to support their development, their immunity, and to top up their energy levels each day. Children actually have HIGH needs for nutrients and smaller tummies relative to adults. Which means we need to try to make the most out of every eating occasion for them, nutritionally. Eating seasonally is one way to help and it’s also beneficial because:  

  • Harvested produce tends to retain more vitamins and minerals. 

  • Different seasons bring different foods which all have an array of different nutrient make ups. 

  • Seasonal produce often has a lower environmental footprint and supports local farming too.  

Autumnal and winter warmers:  

During colder months, root vegetables like carrots, parsnips, and swedes are abundant and in-season. These are generally rich in: 

  • Carbohydrates to help ensure plenty of energy from the foods little ones are eating 

  • Vitamin A contributes to the maintenance of normal skin, and immune system function. 

  • Potassium contributes to normal functioning of the nervous system, muscle function, and maintenance of normal blood pressure. 

  • Vitamin C contributes to normal collagen formation for the normal function of skin and contributes to the normal function of the immune system. 

  • Folate contributes to normal psychological function and normal blood formation 

  • Fibre helps to support digestion and plays a role in a number of other factors in the body 

  • Antioxidants which help protect the body’s cells  

These foods all make fab bases for warm, hearty, filling and fibrous meals that are perfect for the whole family. Especially things like stews, curries, pasta sauces, soups, casseroles and roasted veggie dishes. They also can be paired with a variety of sides and bases such as couscous, rice, pasta, potato, chapatti, as well as green beans, yogurt, coriander – you name it. Fantastic staples that can be built on to add so much variety.  

Spring and summer light and fresh options: 

As the weather warms, berries, leafy greens, and soft fruits come into season. These offer: 

  • Fluids – these help offer plenty of hydration when the weather is warmer 

  • Fibre – it’s important to have enough fibre all year round and leafy greens and berries are fab sources of fibre.  

  • Folate is needed for normal mental function 

  • Vitamin K contributes to normal blood clotting and to the maintenance of normal bones. 

  • Vitamin C to support iron absorption and immunity 

  • Antioxidants for cellular health 

  • Hydration from water-rich fruits like watermelon and cucumber 

Offering little ones little platters of fruit, side salads (once old enough) and adding things like berries and summer veggies into meals is a great idea in the summer months. Fruits like watermelon and strawberries can make really fresh hydrating snacks for little ones.  

Making seasonal eating fun for kids: 

To help children embrace seasonal foods a little more we can all: 

  • Get them involved by letting them help wash, chop, or choose ingredients or get them to help with baking or even just laying the table 

  • Use familiar foods and add new options to build familiarity with firm favourites: Add new veggies to pasta, soups, or wraps. 

  • Keep going - It can take multiple tries before a child accepts a new food. 

This is all about gentle encouragement and positive food experiences for little ones, rather than making any of the food trying pressured or negative. In all honesty, variety is key. It’ not all about nutrition, but for building adventurous eaters. 

Zebedees seasonal menus: 

At Zebedees, seasonal eating is built into our rotating nursery menus. We work closely with Charlotte to ensure meals are: 

  • Balanced and age-appropriate 

  • Rich in seasonal produce 

  • Designed to support growth and development 

From autumnal lentil bakes to summer berry compotes, our menus reflect the best of each season while meeting children’s nutritional needs. 

Seasonal eating isn’t just a trend - it’s a practical, delicious way to ensure children are getting the BEST out of the foods they are eating all year-round. It’s also great for parents and nursery workers and caterers to consider when building menus, just like we do at Zebedees!  

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