Tis the Season (for Fruits and Veggies)

June 10, 2009

I love this time of year when fresh fruits and vegetables are in season — there is such a good variety to choose from and everything tastes so much better when it’s fresh picked. We just finished strawberry season but cherries and blueberries are in their peak and I’m eating my fair share.

The USDA recommends 10 servings of fruits and vegetables per day for a balanced diet. Are you meeting this goal? If you are like many Americans, you are falling short of the recommended servings but with all the great tasting fruits and veggies available, it’s a perfect time to make a dietary change.

Use the tips below to incorporate more plant-based foods in your diet.

• Take a trip to your local farmer’s market and pick up some fresh-picked fruits and veggies.  They’ll taste so much better and will probably be cheaper than grocery store fare
• For breakfast, add some fresh berries to your cereal or yogurt or try some fresh melon with a piece of whole wheat toast
• Try dipping baby carrots, instead of bread or chips,  in some hummus (this is my favorite snack)
• For dessert, try a bowl of fresh berries (strawberries, blueberries, and raspberries are my first choice) with low cal whipped cream or fat-free half-and-half
• At lunch, order a chicken or salmon salad with lots of fresh veggies and low cal dressing
• Try grilling some fresh vegetables - our favorite is fresh zucchini, yellow squash, onion, broccoli, and snow peas in a grill basket with just a little olive oil and salt/pepper
• Keep lots of fresh fruit on hand for snacking — bing cherries, plums, peaches, nectarines, strawberries, blueberries are all good choices
• Don’t forget apples and oranges (although I eat these more in winter when other fruits are not available)

When picking fruits and vegetables, try to select varieties that have a dark, deep color or have dark green leaves.  Lighter colored fruits and veggies are still good for you but the darker colors have more antioxidants and nutrients that can:

• boost your body’s immune system
• improve heart health
• reduce the risk of cancer
• give you energy

It’s a great time of year to increase your fruit and vegetable intake.  Are you up for the challenge?  If you have additional tips for adding these foods to your diet, please leave a comment and share your ideas.

All this talk of fresh fruit, I think I’ll go have a bowl of blueberries and whip cream……

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