The USDA recommends that you eat two servings of fruit and three vegetable servings a day, yet most Americans aren’t getting close. A 2007 report from the National Health and Nutrition Examination Surveys found that only 11 percent of adults met the USDA guidelines for eating fruits and vegetables. So in honor of National Fruits and Veggies Month, we’re thinking of ways to add more of “the goods” to you and your family’s diet without draining your summer spending money. Here are our favorite ways to pack more produce into your diet today.
Shop in season
The best way to get the taste (and price) you want out of your produce is to know what’s in season and shop accordingly. Farmer’s markets will have an abundance of organic seasonal options, and grocers put fruits and vegetables that are in large supply on sale. So, during the next month look for these fruits and vegetables to fill your cart:
- Fruits- peaches, strawberries, cantaloupe, cherries, blueberries, raspberries, kiwi, and watermelon
- Vegetables- beets, asparagus, lettuce, corn, carrots, yellow squash, broccoli, and green beans
For a more detailed guide, visit the Epicurious Peak Season Map—an interactive display of what’s in season by month and state, making it easier to shop locally.
Keep it fresh
A weekly farmer’s market visit keeps your family’s fridge with just the right amount of fresh goodies. Make it a part of your early Saturday morning routine and bring the whole family! Lots of people have dogs in tow, and some markets even include fun arts & crafts for kids. To find the perfect market in your area check out the USDA’s farmer’s market search engine. The markets on their list are self-reported and you can add to the directory if you’d like to inform others of your favorite local market. Their database has recently been updated so it’s a perfect time to see what’s available to you!
Make a smoothie
Maybe you hate the green stuff or don’t have the time to concoct a new asparagus casserole recipe. No worries! One of the easiest ways to get your daily requirement is to pack it all into one smoothie. Plus, you don’t have to stress about your groceries getting wilted before you have a chance to get to them. Mix together one of our favorite recipes below in a regular blender and freeze a whole weeks’ worth for breakfast, that way you don’t have to fuss over what’s on your plate by dinner. HINT: hiding dark leafy greens in a fruit smoothie masks the taste without losing any nutrients.
smoothies by pnmag on polyvore.com