Fruits and Veggies

Whether fresh, frozen, canned, or dried, eating more fruits and vegetables is the most important action you can take to boost your health and your mood! Eating fruits and vegetables as part of a healthy eating pattern is associated with overall life satisfaction and happiness, as well as some improved cognitive function and mental health.

Join the Have A Plant® Movement and get new recipes, snack hacks, meal ideas and other tips from chefs, registered dietitians, and health and wellness experts at fruitsandveggies.org and follow the movement on social media. (Facebook, X, Instagram, LinkedIn).

September is National Fruit and Veggies Month! #HaveAPlant

National Fruits and Veggies Month Checklist

Download the National Fruits and Veggies Month Checklist (Lista del Mes Nacional de las Frutas y Verduras), with 30 fun ideas to help you celebrate fruits and vegetables all month long! There's also a coloring sheet featuring some of the delicious fruits and veggies you can try and enjoy. Remember, "Every Time You Eat, Have a Plant!"

5 Reasons to Eat More Fruits and Veggies

1. They’re yummy!

Don’t you just love biting into a juicy peach or a slice of watermelon on a hot day? Fruit and veggies taste great on their own or with a side of low-fat dip. Have a Plant! Your taste buds will thank you!

2. They’re good for you!

Fruits and veggies are high in vitamins and minerals that help keep you healthy and full of energy. And, studies show that eating plenty of fruits and veggies may help reduce the risk of many diseases like diabetes, heart disease, high blood pressure, and some cancers.

3. They add variety to your meals!

Lettuce and tomato can take a boring burger to the next level. A handful of blueberries can make a bowl of oatmeal sing. Fruits and veggies can add a pop of color, texture, and flavor to any dish! If you want to jazz up your meals, fruits and veggies may be just what you’re looking for.

4. They fill you up and keep you full!

Fruits and veggies provide fiber that helps you feel fuller, longer. Fiber also helps keep your digestive system happy. Check out this list of fruits and veggies that are highest in fiber.

5. They’re convenient!

You’re on the go! Fruits and veggies can come, too! Throw a banana or an orange into your bag for a hassle-free snack. Washed and sliced apples, carrots, celery, bell peppers, broccoli, and cauliflower are also low maintenance additions to any outing when packed in a small cooler.

5 Ways to Incorporate More Fruits and Veggies Into Your Day

1. Have a fruit or veggie (or both) at every meal!

This could be adding a banana to your morning cereal, sliced peppers and hummus with lunch, and roasted veggies with dinner!

2. Add fruits and veggies to snacks, too!

Reach for snacks that are nutritious and delicious, like low-fat yogurt topped with strawberries and chopped nuts.

3. Choose fresh, frozen, canned, and dried!

Although fresh produce is delicious, canned, frozen and dried are also great ways to add in a variety of textures and flavors. Frozen veggies often steam right in the bag and are perfect for getting dinner on the table after a busy day. Frozen fruit is great for smoothies, canned beans are great for casseroles and sauces, and canned fruit can be the perfect addition to baked goods!

4. Try something new!

Sure, you’ve tried apples and bananas, but what about rutabaga and papaya? Trying new foods is a great way to add variety to your meals, and you might just find a new favorite!

5. Have fun!

Check out a local farmer’s market, plant a garden, attend a local strawberry festival, or get the family together in the kitchen to try out new recipes! Fruits and veggies don’t have to be boring!

Recipes

• Garlic & Rosemary Roasted Veggies
• Chop Chop Salad
• Sweet Corn Salsa
• Mediterranean Power Bowl
• Chicken Pot Pie with Filo Crust
• Simple Strawberry Parfait
• Visit Have a Plant for more recipes featuring fruits and veggies!

Resources

Alabama Foods Alphabet Flyer and Poster – These materials are perfect for early child care centers and elementary schools.

USDA Seasonal Produce Guide – This guide can help you explore different fruits and vegetables throughout the year. Seasonal produce in your area will vary by growing conditions and weather.

Fruits & Veggies, A-Z! – A comprehensive hub where you can find nutrition, storage, and handling information on a variety of fruits and vegetables, along with tips to aid in your selection.

Fruits & Veggies Photo Props - Use these photo props to set up a Fruits & Veggies Photo Booth! This is a fun way to promote eating more fruits and vegetables for adults or youth.

Have a Plant: The Plant-Forward Eating Guide – This guide features insights, ideas, and inspirations to enjoy more plants, more often.

Health and Wellness Resource Guide for Fruits and Vegetables – Everything you’ve ever wanted to know about fruits and vegetables – all in one place! This guide includes information on food safety and storage, dispels concerns about fruits and vegetables, and provides other resources for your produce education.

Webinars for Experts and Professionals – These webinars help expand your knowledge through new research, trends, product innovations, and culinary inspirations from a diverse group of expert speakers.

What’s Growing? Alabama Produce Calendar – This in-season produce calendar allows you to easily see what’s currently in season for Alabama.

Data and Statistics

CDC State Indicator Report on Fruits and Vegetables (2018) – This report shows the status of 10 indicators of fruit and vegetable access and production by state.

CDC Data on Fruit and Vegetable Consumption in Alabama (BRFSS 2019) – BRFSS is the largest continuously conducted health survey in the world.