When our boys were small, they would each take a small plastic bucket and head out on the fringes of our wooded property to pick wild raspberries, hopefully enough for a pie. They seemed to eat more berries than ended up in their buckets, bringing home only a handful to share. I didn't mind, because nothing tastes better than just-picked berries warm from the sun.

All types of berries rank at the top of most nutritionists' list of healthiest foods. Berries are packed with nutrition, including:

Powerful antioxidants associated with blue, purple and red colors of blueberries, blackberries, raspberries and strawberries that lower risk of some types of cancer, protect our eyes, and promote healthy aging.

Fiber to help maintain a healthy digestive tract as well as reduce risk of heart disease. One cup of strawberries contains 15% of your daily fiber needs; one cup of blackberries packs in 40% of your daily fiber.

Low in calories yet excellent sources of vitamins and minerals, all types of berries are nutrient-dense foods. One cup of berries contains less than 100 calories, making berries a perfect snack or sweet yet healthy dessert.

Take advantage of the fresh berries available locally, or pack up the kids and spend a morning picking berries together. Add sliced strawberries to yogurt, toss blueberries into a fresh garden salad, or top pancakes with a mixture of raspberries and blackberries, drizzled with maple syrup. Packed with vitamins, minerals, fiber,

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antioxidants and great taste, fresh berries are a summertime nutrition powerhouse.

Lynn Grieger, RD, CDE, cPT is a health, food and fitness coach in Manchester and online at www.LynnGrieger.com. A current favorite dessert is fresh berries topped with maple skyr, an Icelandic yogurt from Gammelgarden Creamery in Pownal.