Use Fresh Produce in Season

Watermelon, peaches, plums, and strawberries

Buying fresh fruits and vegetables in season will not only taste delicious but will also help you lower the cost of your grocery bill. When something is in season, it is the time of year that the crop ripens and is harvested for people to eat. Therefore, the food has their full flavor intact and is readily available. The quality of the produce (taste, texture, freshness) is usually better than at other times of the year. Not to mention you are probably supporting local farmers. When produce is not in season, crops are typically harvested early, stored in warehouses, refrigerated or preserved to prevent spoilage, and the cost increases to transport the produce from miles or potentially countries away.

Fruits and Veggies in Season This Summer

  • Bell Peppers
  • Blackberries
  • Blueberries
  • Broccoli
  • Cantaloupe
  • Cherries
  • Corn
  • Cucumbers
  • Eggplant
  • Green Beans
  • Nectarines
  • Peaches
  • Plums
  • Raspberries
  • Strawberries
  • Summer Squash
  • Tomatoes
  • Watermelon
  • Zucchini

Did you know that fruits and vegetables are packed with fiber, vitamins and minerals?  All nonstarchy vegetables like greens, tomatoes, and broccoli are low in calories and carbohydrate too. Here’s how to include more summer produce in your meals:


  • Add fresh blueberries, blackberries or strawberries to your oatmeal.
  • Add tomatoes, spinach, and bell peppers to your eggs and omelets.
  • Slice up some melon and add to low fat cottage cheese.

Lunch & Dinner

  • Slice summer squash, and zucchini, brush with olive oil and grill or sauté until tender.
  • Slice eggplant and top with fresh tomatoes, tomato sauce and a sprinkle of low fat mozzarella cheese for an eggplant parmesan
  • Make a cucumber tomato salad. Dice up a cucumber and large tomato, add an ounce of crumbled reduced-fat feta cheese and toss with a tablespoon of olive oil and red wine vinegar.


  • Pack some fresh berries to go
  • Grab a nectarine, peach or plum
  • Enjoy some cucumber slices and peppers dipped in hummus

Quick No-Cook Meals for the Summer

Whether it’s vacation plans or outdoor activities, let’s check out these cool and refreshing recipes when it’s too hot to cook.

Read More

Healthy Little to No-Cook Summer Recipes

This month features recipes from The Six O’Clock Scramble by Aviva Goldfarb. Take a look at this One Day Meal Plan to see how you can prepare quick and tasty meals!

Read More

Find More Healthy Tips

Find more videos, on-the-go tips, and other articles to help with meal planning and food preparation.

Browse Tips