I do not know about you all, but I look forward to spring and summer to have more options for fruits and vegetables after a cold, dead winter! During the spring, most farmers markets and local stands open back up and offer fresher options for us to eat and enjoy through the summer!
Shopping bag full of fresh vegetables and fruits.
By Alexander Raths for Adobe Stock #248488590
Our fresh options have several health benefits during the summer months. Many green vegetables have high water content, which keeps them hydrated during summer heat. Many other fruits and vegetables are high in vitamins and antioxidants, which helps us stay healthy and whole!
When we think about the fruit group, which includes all fruits and 100% fruit juice, fruits can be consumed in various forms, such as fresh, frozen, canned, or dried/dehydrated. Fruits can be eaten whole, cut up, cooked, or mashed. Eating foods like fruits can lower overall calorie intake. A diet rich in fruits and vegetables may reduce the risk of heart disease. A diet rich in fruits and veggies may also protect against certain cancers. Fruits increase the amount of fiber and potassium we eat. Depending on your age, sex, height, and weight, the number of fruits that you should eat varies.
Daily Recommendations of Fruit*
| Toddlers | 12 to 23 months | ½ to 1 cup |
| Children | 2-3 yrs | 1 to 1½ cups |
| 4-8 yrs | 1 to 2 cups | |
| Girls | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 1½ to 2 cups | |
| Boys | 9-13 yrs | 1½ to 2 cups |
| 14-18 yrs | 2 to 2½ cups | |
| Women | 19-30 yrs | 1½ to 2 cups |
| 31-59 yrs | 1½ to 2 cups | |
| 60+ yrs | 1½ to 2 cups | |
| Men | 19-30 yrs | 2 to 2½ cups |
| 31-59 yrs | 2 to 2½ cups | |
| 60+ yrs | 2 cups |
Vary your veggies! Any vegetable or 100% vegetable juice counts as the vegetable group. Vegetables may be eaten fresh, frozen, canned, or dried. Also, like fruits, they can be eaten whole, cut up, or mashed. Eating vegetables can also reduce your risk of certain diseases and provides nutrients that are important for the health and maintenance of the body. Eating vegetables may lower your calorie intake, reduce the risk of heart disease, protect against certain types of cancers, and increase fiber and potassium.
Daily Recommendation of Vegetables*
| Toddlers | 12 to 23 months | ⅔ to 1 cup |
| Children | 2-3 yrs | 1 to 1½ cups |
| 4-8 yrs | 1½ to 2½ cups | |
| Girls | 9-13 yrs | 1½ to 3 cups |
| 14-18 yrs | 2½ to 3 cups | |
| Boys | 9-13 yrs | 2 to 3½ cups |
| 14-18 yrs | 2½ to 4 cups | |
| Women | 19-30 yrs | 2½ to 3 cups |
| 31-59 yrs | 2 to 3 cups | |
| 60+ yrs | 2 to 3 cups | |
| Men | 19-30 yrs | 3 to 4 cups |
| 31-59 yrs | 3 to 4 cups | |
| 60+ yrs | 2½ to 3½ cups |
PickYourOwn provides the chart below and shows us what is available for the spring and summer months here in South Carolina!
| Fruit/Veg | Jan | Feb | March | April | May | June | July | August | Sept | Oct | Nov | Dec | ||||||||
| apples | X | X | X | X | X | X | ||||||||||||||
| Asian pears | X | X | X | X | ||||||||||||||||
| asparagus | X | X | X | |||||||||||||||||
| beans (green) | X | X | X | X | X | X | X | |||||||||||||
| blackberries | X | X | X | |||||||||||||||||
| blueberries | X | X | X | X | ||||||||||||||||
| broccoli | X | X | X | X | X | X | X | X | X | |||||||||||
| cabbage | X | X | X | X | X | X | X | X | X | |||||||||||
| cantaloupes | X | X | X | X | X | |||||||||||||||
| cherries | X | X | ||||||||||||||||||
| Christmas trees | X | X | ||||||||||||||||||
| cucumbers | X | X | X | X | X | X | X | |||||||||||||
| eggplant | X | X | X | X | X | |||||||||||||||
| gooseberries | X | X | X | X | ||||||||||||||||
| grapes | X | X | X | X | ||||||||||||||||
| greens | X | X | X | X | X | X | X | X | X | X | ||||||||||
| herbs | X | X | X | X | X | X | X | X | X | X | X | X | X | X | ||||||
| kale | X | X | X | X | X | |||||||||||||||
| nectarines | X | X | X | X | ||||||||||||||||
| okra | X | X | X | X | ||||||||||||||||
| peaches | X | X | X | X | X | |||||||||||||||
| peas | X | X | ||||||||||||||||||
| peppers | X | X | X | X | X | |||||||||||||||
| plums | X | X | ||||||||||||||||||
| potatoes | X | X | X | X | ||||||||||||||||
| raspberries | X | X | X | X | X | X | ||||||||||||||
| rhubarb | X | X | ||||||||||||||||||
| pumpkins | X | X | X | X | ||||||||||||||||
| squash (winter – butternut, etc.) | X | X | X | X | X | X | X | |||||||||||||
| squash (summer yellow and Zucchini) | X | X | X | X | X | X | ||||||||||||||
| strawberries | X | X | X | X | ||||||||||||||||
| sweet corn | X | X | X | X | X | |||||||||||||||
| sweet potatoes | X | X | X | X | ||||||||||||||||
| tomatoes | X | X | X | X | X | |||||||||||||||
| watermelons | X | X | X | |||||||||||||||||
Sources:
- Calendar, South Carolina Harvest. (2024). Retrieved from Pick Your Own: https://www.pickyourown.org/SCharvestcalendar.htm
- Fruits. (n.d.). Retrieved from My Plate: USDA: https://www.myplate.gov/eat-healthy/fruits
- Vegetables. (n.d.). Retrieved from My Plate: USDA: https://www.myplate.gov/eat-healthy/vegetables
