Seasonal Fruits and Vegetables: Eating with Health and Flavor in Mind
Seasonal Fruits and Vegetables: Eating with Health and Flavor in Mind
Why Fruits and Vegetables Matter
September is National Fruits & Veggies Month (NFVM), and although this is typically posted on the last day of September, it highlights that any day, any month is a good time to focus on fruits and vegetables. As with many of these “observances,” this goal is to remind people of what is important, not just this month but year-round. We don’t only focus on breast cancer awareness in October, but year-round; we don’t only focus on heart health in February, but year-round.
Like many things, when it comes to eating, lifestyle, and other aspects of our health, we know they benefit us, but it can feel like a struggle to meet the ideal of what we should do. The goal isn’t to have an all-or-nothing mentality, but to make small, consistent choices that become lifelong habits. And, we shouldn’t think of fruits and vegetables as a chore, a salad, or an afterthought, but think of them as foundational to a diet that supports energy, immunity, digestion, and long-term health. And not make it complicated.
The Benefits of Eating a Variety of Produce
Eating a variety of fruits and vegetables daily has numerous benefits. Vitamins, minerals, antioxidants, and fiber all play a role in promoting better health. Fiber helps keep digestion on track, while vitamins and minerals help our bodies fight off illness and function at their best. Add the role of antioxidants in protecting cells from damage, and it’s clear that produce is more than just filler on your plate. And, yes, you should include both fruits and veggies – find what you like, don’t worry about whether it is a fruit or a vegetable – and eat them.
Why Seasonal Produce Makes a Difference
You may have heard of the concept of seasonal eating. Eating seasonally has its advantages. Seasonal produce is fresher, often more flavorful, and sometimes less expensive. It also supports local farmers and can make meals more interesting by naturally adding variety throughout the year. Early fall is a great example. Right now, you can find apples, pears, grapes, and figs in the fruit section, and vegetables like squash, pumpkins, sweet potatoes, carrots, kale, and Brussels sprouts. And, if you haven’t tried these in a while or ever, consider them for your fall meals, whether roasted, pureed, or tossed into soups and salads. Now you can always do fresh – but in the off-season, choose frozen or canned – the key is not to skip if it isn’t fresh. The key is to eat them.
Getting Creative with Fruits and Vegetables
Getting creative with fruits and vegetables doesn’t have to be complicated. And anyone can do it. Swap roasted veggies for fries, add fruit to breakfast bowls or desserts, or toss greens into eggs, smoothies, or sandwiches. Try new items you’ve never cooked with before—persimmons, kohlrabi, or a different variety of squash. Here’s the thing: if you don’t know what kohlrabi is or what to do with persimmons? There is a wonderful world called the internet, with a wealth of resources on what to look for, how to prepare, and other helpful tips. This beats the days when I would wander the produce section of the grocery store, searching for a specific item, only to have no idea what I was looking for. Yes, that ages me!
Plant-Forward Eating Made Simple
Many people have heard the term “plant-based,” but have you heard the term “plant-forward”? This differs from plant-based since it doesn’t require you to become a vegetarian or vegan – not that anyone is forcing you to do so. It’s always a choice. Plant-forward means that fruits, vegetables, beans, whole grains, nuts, and seeds take center stage in your meals. Other foods, such as meat, poultry, fish, dairy, or eggs, are still part of your diet, but the emphasis is on produce. This tends to flip the ratio on the plate from being meat-centric to plant-centric or plant-forward, with animal-based foods as the side. Don’t worry, you can still get plenty of protein.
Practical Tips to Include More Produce
Practical strategies make it easier to incorporate more produce into your diet year-round. Consider these tips:
Buy frozen fruits and vegetables when fresh ones aren’t available, or even when they are, to ensure there is some on hand, the nutrient content is still high, and they are convenient for cooking.
Prep ahead: wash and chop vegetables for quick snacks, store washed fruit in a visible location and keep ready-to-eat options within easy reach. I tend to keep carrots, cucumbers, grape or cherry tomatoes, and celery or bell pepper strips in a container in the fridge, then have them out on the counter to snack on in the afternoon or evening. And, many fruits are best at room temperature, so they shouldn’t be hidden in the fridge.
Try introducing one new fruit or vegetable every shopping trip. Even small changes like these make a difference over time.
Think outside the traditional salad! Add nuts, cheese, and fruit to your leafy greens. Have fresh spinach with sliced apples, walnuts, and feta cheese, or spring mix with blueberries, blue cheese, and almonds.
Small Steps Add Up
Eating more fruits and vegetables is about making produce a regular part of your meals and snacks. Seasonal eating is a great way to keep your diet diverse and flavorful, while also making healthier choices easier to stick with. Use the shift into fall as a reminder to explore new fruits and vegetables and to enjoy the variety that each season has to offer. And seek out what is in season each month so you aren’t seeking out watermelon or cherries in November or pumpkin or pomegranates in April. You can try, but it takes more effort and money.
What to Try This Week
So, what seasonal fruit or vegetable will you add to your plate this week? Perhaps it’s roasted Brussels sprouts with a sprinkle of Parmesan, a simple pear in your breakfast oatmeal, or a colorful salad featuring kale, carrots, and roasted sweet potatoes. No matter what you choose, the important part is including more produce in ways that fit your life.
Roasted tend to be the easiest and favored when it comes to root veggies – dice, toss in some olive oil, and roast until caramelized and golden brown. The time varies based on temperature, but generally 400 degrees for 45-50 minutes (double-check online when you have veggies to roast).
Make Fruits and Vegetables a Habit
Fruits and vegetables are an essential part of our daily diet. Many are simple, colorful, flavorful, and packed with health benefits. The end of September isn’t the end of your opportunity to have a plant every day. Start today, and you will get more benefits as you continue to have them.
