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Summertime Nutrition:

NATIONAL FRESH FRUIT AND VEGETABLE MONTH

When I think of summer, I always think of all the fresh fruits and veggies available. Did you know that the USDA recommends eating more fruit and vegetables than any other food group? They say half your plate at each meal should consist of fruits and vegetables. Make sure you're getting enough. Try to get four servings of fruit and five servings of vegetables per day. A serving of fruit is roughly ½ cup of fresh, frozen, or canned. A serving of vegetables is one cup of raw leafy veggies or ½ cup of fresh, frozen, or canned.

Summer is the perfect time to pack in fruits and vegetables as fresh produce grows in abundance this time of year. June also happens to be National Fresh Fruit and Vegetable Month. What better way to celebrate than to add your favorite in-season fruits and veggies to your diet. When selecting fresh produce, try to choose in-season items as these will taste best and have the most nutritional impact. Harvest season also tends to be when you're likely to find fresh produce at the best price. Here's a list of prime summertime fruits and veggies: Berries, corn, cucumbers, eggplant, figs, grapes, green beans, melons, peppers, stone fruit (apricots, cherries, nectarines, peaches, and plums), summer squash, tomatoes, and zucchini.

The importance of eating a variety: Fruits and vegetables of the same color offer similar nutritional benefits. This is why it is essential to eat various colored fruits and vegetables. They are packed full of vitamins, minerals, and fiber. Each color offers unique health benefits, so try to eat the rainbow. Fruits and vegetables also provide little to no sodium and typically are low in calories and saturated fat. In other words, they are all around good for you!

Get creative or keep it simple when working more fruits and vegetables into your diet. For instance, eat whole fruit as a snack. Or add some berries or bananas to a bowl of cereal or yogurt for breakfast. When making something simple like a sandwich, pack all the vegetables you love – think tomatoes, lettuce, and avocado. Sauces and soups are great for using veggies that may spoil soon - think garlic, onions, or peppers to a pasta sauce.

Did you know storage matters? How you store your fruits and vegetables can significantly impact how long they keep—storing things the wrong way will have you wondering why you wasted your money. Some examples: Watermelon prefers a dark place like a pantry. Meanwhile, bananas do best on the countertop, and berries should be stored in the fridge. If you wash your berries before placing them in the refrigerator, they're likely to mold faster. Certain produce gives off ethylene gas which can cause other produce to ripen more quickly – this is why you should store bananas separately from other produce.

Now get out there and celebrate National Fresh Fruit and Vegetable month by focusing on making half of your plate tasty and nutritious fruits and vegetables!