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Here you’ll find helpful information about low-income health care and tips to improve your overall health and wellness.

Seasonal fruits & vegetables: Hacks for a year-round healthy diet

Want to improve your health this year? The #1 thing you can do is add more fruits and veggies to your life! The secret to your best health is to eat fruits and veggies in season as much as possible.

Five reasons to eat seasonal fruits and vegetables:

  1. Saves money. When fruits and veggies are in season, that means they’re easy to grow and plentiful in your area! When supply is up, price goes down.
  2. Saves the earth. Many grocery stores carry much of the same produce year round, even though it’s not all in season. Many of them have been shipped from different parts of the world, burning more fossil fuels and adding more carbon into the air.
  3. Bigger and better. In-season fruits and veggies contain the most nutrients. They’re literally nature’s superfoods! It’s no coincidence that they also taste the best when in season.
  4. Variety is king. Seasonal foods are nature’s way of telling you that eating a variety of fruits and veggies is important. If you eat the same foods day-to-day, your body won’t get all the vitamins and minerals it needs. And that puts you at higher risk of getting chronic diseases and even cancer.
  5. Supports local farmers. Often, most of the seasonal produce comes from small, family farms close to where you live. Buying their food lets you support your neighbors and give back to the community.

Print this chart and hang it on your fridge:

Seasonal vegetables and fruits cheat sheet

Summer Spring
– Apricot
– Avocados
– Berries: blackberries, blueberries,
strawberries, raspberries
– Cherries
– Corn
– Cucumbers
– Eggplant
– Figs
– Melons: cantaloupe, honeydew,
watermelon
– Stone fruits: peaches, nectarines
– Legumes: green beans, lima beans, peas, sugar snap peas
– Squash: yellow squash,
zucchini
– Tomatoes
– Apricot
– Asparagus
– Avocado
– Broccoli
– Cherries
– Corn
– Fava beans
– Grapefruit
– Green beans
– Kiwi
– Mushroom
– Peas
– Snow peas
– Spinach
– Strawberries
Winter Fall
– Brussels sprouts
– Cabbage
– Clementine
– Collard greens
– Grapefruit
– Kale
– Pears
– Sweet potatoes
– Squash: buttercup, winter
– Broccoli
– Brussel sprouts
– Cabbage
– Cauliflower
– Cranberry
– Squash: acorn, buttercup,
butternut, winter
– Grapes
– Kale
– Mango
– Mushroom
– Pears
– Pumpkin
– Sweet potatoes

Note: There are lots of fruits and veggies in season all or most of the year, like apples, bananas, beets, bell peppers, carrots, celery, collard greens, lemons, lettuce, limes, oranges, pineapple, most potatoes, onions and turnips.

How much to eat every day:

  • Fruit: 1 ½-2 cups per day
  • Vegetables: 2-3 cups per day

Here’s a healthy recipe to help you get started this summer:

Summer squash medley

Ingredients: Instructions:
• 6 red potatoes (medium sized)
• 1 yellow or white onion
• 3 zucchini
• 3 yellow squash
• 1-3 tablespoons avocado oil (to taste)
• 1-2 tablespoons rosemary (to taste)
• 1 teaspoon of minced garlic
• Salt and pepper to taste  

You’ll also need:
• A large, oblong baking dish
• Aluminum foil
1. Preheat oven to 350 degrees.
2. Lightly oil your baking dish to prevent sticking. (Don’t use all the oil yet.)
3. Wash then chop the potatoes, zucchini and squash into small, bite-sized
pieces. Leave the skin on.
4. Roughly chop or dice onion.
5. Place potatoes, onion, zucchini and
squash into the baking dish. The dish
should be about half-way to
three-quarters full. If it’s too full, divide it
into another smaller dish and bake
separately.
6. Pour oil over and mix together until
each piece is lightly coated.
7. Add remaining ingredients and mix
well.
8. Cover baking dish with aluminum foil
and bake for 30 minutes.
9. Remove aluminum foil, stir well and
then bake uncovered for another 30 minutes.
10. Remove from oven. Let stand for 5
minutes before serving.

Want to keep reading?

• According to the CDC, only 10 percent of Americans eat enough fruits and veggies every day. And that puts us at greater risk of getting chronic diseases. Learn more.

• Don’t like veggies? Don’t give up! Try some of these tips from Healthline.