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By Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN, published on 5/28/25
Can you believe it is almost summer? The school year is winding down and we are headed towards beach days, barbecues, and fun in the sun! Summer in the Garden State brings a bounty of seasonal produce, and it is the perfect time of year to pile your plate with fruits and vegetables. According to the CDC, only 10 percent of American adults eat recommended amounts of vegetables each day, and less than 20 percent eat recommended amounts of fruit. Gradually adding more fruits and vegetables to your routine will help you meet your needs! You can find out how many cups of fruit and vegetables you need each day with the calculator at www.myplate.gov. Amounts vary based on your age, sex, and activity level. With so many Jersey Fresh options coming into season, it is a perfect time of year to start adding more fruits and veggies!
Locally grown produce is more likely to be harvested at peak ripeness. When produce is shipped over long distances, it is often picked before it is fully ripe. Local produce spends less time off the plant before reaching your plate, meaning you get a higher quality product. Choosing local seasonal produce supports local farmers and is an investment in our community. Locally grown produce also helps the environment. Food grown in our community travels fewer miles, saving on fossil fuel needed for lengthy transport and time in refrigeration.
Whether you add locally grown produce or pick frozen and canned options, adding a colorful variety of fruits and vegetables helps your health. They offer many nutrients in a low-calorie package. Fruits and veggies are a wonderful way to add more fiber to your diet. Fiber feeds the microbiome, the collection of microbes in the gut. The microbiome supports digestion, helps the immune system, and is being researched for its role in many aspects of health. Fiber prevents constipation, helps lower cholesterol, and lowers the risk of heart disease. Most Americans fall short of recommendations for fiber intake, and adding more fruits and vegetables is one way to help you get more fiber.
Fruits and vegetables have phytochemicals. Phytochemicals make up the beautiful colors that span the produce rainbow from apples to zucchini. Many phytochemicals act as antioxidants, protecting your cells from damage. Different colors have different benefits, which makes it important to eat a colorful variety. Red fruits and vegetables, like watermelon and tomatoes, contain lycopene. Lycopene may help lower the risk for certain cancers. The anthocyanins in blueberries and other blue and dark purple fruits and vegetables can help heart health.
How can we add more fruits and vegetables to our routine? First, reflect on what you are already eating. How many color groups are you enjoying? You may find yourself eating mostly red vegetables. If that’s the case, keep it interesting and boost your nutrition by adding a new color. Also ask yourself if you are eating just one type of fruit. Eating seasonally can help with this! If you find yourself picking up the same bag of grapes at the store each week, mix it up at the farmers’ market by grabbing strawberries, blueberries, and peaches that go in and out of season as the summer progresses.
Next, start with small steps to add fruits and veggies throughout your day. Veggies are easy to toss into soups, sauces, and slow cooker or one-pot meals. Pizza night? Add some veggie toppings! Keep precut, prewashed fruits and vegetables on hand and ready to grab-and-go when you’re ready for a snack. Smoothies are another way to sneak in extra fruit and vegetable servings. Following the seasons can help keep your vegetable side dishes varied and fun.
We hope that you will be joining us in enjoying all that the Garden State has to offer this summer. Adding more fruits and vegetables to your day is one of the best science-backed ways to help your health. Whether you’re cooking at home, grabbing a quick snack, or venturing to the farmers market, look for ways to add more produce to your plate. Every bite counts!