Hallelujah! The sun is out and it’s warming up. I was so excited to see fresh apricots and nectarines at the grocery store this week! It got me thinking about my favorite summer produce and I thought… I should put together a summer produce guide! Use this summer produce guide to help lead your warm, summer shopping adventures!
Summer Produce Guide
Check this graphic to see what produce is in season during the summertime (1):
Vary Your Colors!
Each color of produce tends to offer a similar nutrient profile. For example, leafy green vegetables tend to be high in folate and vitamin K, while deep reds and oranges are high in beta-carotene. That’s why you may have heard the phrase, “eat the rainbow” before. Keep in mind that there are more nutrients in each food than just the one you usually associate with it (i.e. bananas are high in potassium but also have ~3 of fiber each). Varying your colors will help make sure you’re getting all the vitamins and minerals your body needs. If you’re “eating your colors” you probably don’t need to be taking a multivitamin, except in the case of pregnancy or a vitamin or mineral deficiency.
Build a Better Plate with Summer Produce
How can summer produce help improve you or your family’s nutrition? Pick a few items from the Summer Produce Guide above that you’ve never had or haven’t had recently. Find ways to incorporate them into your favorite dishes, or try something completely new. Get creative!
Here are some ideas on how to incorporate summer produce:
- Add summer squash to the grill
- Mix chopped nectarine pieces into your Greek yogurt at breakfast
- Top a salad with grape tomatoes
- Make lettuce wraps using butter lettuce
- Make flavorful, stuffed bell peppers
If there’s one thing I’ve learned about having high-quality nutrition for the long-haul with the thousands of clients I’ve worked with, it’s this: if you don’t enjoy it, it won’t last long. Mixing up your normal eating routine with summer (insert whatever the current season is!) produce can help you avoid ruts and keep you motivated. Get the whole family involved! It can be exciting and fun to try new flavors and foods.
I hope you find this summer produce guide helpful!
- Fruits and Veggies More Matters. Whats in Season? Accessed May 11, 2017. Available here.