Why Fruits and Vegetables Matter
Fruits and vegetables are packed with vitamins, minerals, fiber, and antioxidants. These nutrients support almost every part of your body, from your skin and heart to your digestion and immune system.
Eating a variety of fruits and veggies can help:
- Lower the risk of heart disease
- Protect brain health
- Support healthy muscles and bones
- Improve digestion with fiber
- Maintain a healthy weight
Plus, they are naturally low in calories and high in water—making them great for hydration during warm weather.
How Many Should You Eat?
The goal is to fill half your plate with fruits and vegetables at each meal. Try to eat a variety of colors—like red strawberries, orange carrots, green spinach, and purple grapes. The more colors, the more nutrients you are getting!
Fun Ways to Eat More Fruits and Veggies
- Add sliced fruit to your cereal or yogurt
- Snack on carrots, bell pepper strips, or cherry tomatoes with hummus
- Make a colorful salad with fresh greens, fruit, and nuts
- Blend smoothies with frozen fruit and leafy greens
- Add sautéed veggies to tacos, wraps, or omelets
Farmer’s Market Fun
One of the best warm-weather activities is visiting your local farmer’s market. You can:
- Pick out fresh, seasonal produce
- Try new fruits or veggies you have never had before
- Support local farmers and your community
- Turn it into a fun outing with family or friends
- Challenge yourself to find one new fruit or vegetable to try each week!
Quick Tip: Make it Easy and Enjoyable
Keep washed, cut-up fruits and veggies in your fridge so they are ready to grab and eat. When healthy options are easy to reach, you are more likely to choose them.
This June, celebrate National Fresh Fruit and Vegetable Month by adding more produce to your plate—and maybe even discovering a new favorite at the farmer’s market! Eating the rainbow is not just fun, it is a smart way to feel better all summer long.
References
“Vegetables and Fruits.” The Nutrition Source. November 7, 2024. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/vegetables-and-fruits/#:~:text=A%20diet%20rich%20in%20vegetables%20and%20fruits,which%20can%20help%20keep%20appetite%20in%20check.
“How to Eat More Fruit and Vegetables.” American Heart Association. October 26, 2023. https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables#:~:text=All%20fruits%20and%20vegetables%20contain%20vitamins%2C%20minerals,fruits%20and%20vegetables%20of%20many%20different%20colors.