June is National Fresh Fruit and Vegetable Month! 

It’s no secret that eating fresh fruits and vegetables is one of the best things you can do for your health, but sometimes it is easier said than done. Here are 5 quick tips for incorporating more fresh produce into your diet:

  1. Eat a rainbow! Different fruits and vegetables contain different vitamins and minerals, so it is best to try to eat a variety. A simple way to do this is to choose your food by color. Eat fruits and veggies that are red, orange, yellow, green, blue, and violet to access the wide spectrum of benefits these foods contain.
  2. Shop locally. Big chain grocery stores are not the only places where you can buy healthy, fresh produce. You can also visit your local farmer’s market or nearby pick-your-own fruit and vegetable farm to hand-select the produce that suits your taste.
  3. Grow your own. Another option for accessing fresh fruit and vegetables is to grow your own. Whether you have acres of land or a tiny patio, you can grow your own food! For example, you can grow a tomato plant in a plastic bucket! Simply drill holes in the bottom for drainage, fill with gardening soil, and plant store-bought tomato seeds or seedling plants, and watch your garden grow!
  4. Prep and Store. Prewash and cut up fruits and vegetables, and store them in air-tight containers for easy snacking. Packing a few carrot or celery sticks to take on the go or keeping a tray of sliced fruits ready-to-eat will make it easier to build healthy eating habits.
  5. Blend it! Reduce waste by blending your bruised and too-ripe fruits and vegetables into a smoothie. Simply toss some washed, cut produce into a blender with your favorite juice, milk, milk substitute, and/or ice, to make a delicious smoothie. You can even add honey, oats, or chia seeds for sweetness and fiber.


Kristil Knox, MS, TTS


Sources: https://nationaldaycalendar.com/national-fresh-fruit-and-vegetables-month-june/ https://www.heart.org/en/healthy-living/healthy-eating/add-color/celebrate-fresh-fruit-and-vegetable-month