Summer is filled with colorful fruits and vegetables, from watermelon to tomatoes to fresh corn on the cob. It’s the season to indulge in foods that are tasty and good for you, too! 

We all know that it’s important to include fruits and vegetables in our diets. Here are a few key factors to encourage you to opt for produce. The fiber in fruits and veggies helps keep you full, helps improve digestion, and helps reduce the risks and effects of several diseases such as heart disease, type 2 diabetes, and high blood pressure. 

Many fruits and vegetables are packed with vitamins and minerals that our bodies can’t produce on their own. This is why experts recommend filling half of your plate during meals with fruits and vegetables.  

By consuming more fruits and vegetables, you fill up faster on low-calorie foods. This can help reduce weight and reduce cravings for sugary and fatty foods. This is because your body is likely getting the nutrients it needs and filling up on fiber. The good news is that whether produce is fresh, frozen, canned, or dried, fruits and vegetables can be consumed year-round.  

National Fruits and Veggies Month also comes with a reminder to cut food waste in the United States. The Environmental Protection Agency estimates that nearly 40% of food waste occurs at home.  

Before shopping at the store, shop your kitchen first. Plan meals and snacks based on what you have available, and make a meal schedule to help use up produce before it spoils. This will help cut your grocery bill and minimize food waste. 

Other tips for reducing food waste include:  

• Add perishable foods to a casserole, salad or soup. 

• Freeze fresh produce to use later. 

• Don’t buy in bulk if it’s not an item you can use quickly. 

• Prepare fresh produce so that it’s easy to grab and go for easy snacks. 

• If food is spoiled, consider composting if you have space available.  

More information on incorporating fruits and vegetables into your daily diet plan – not just in September – is available from several sources, including:  

• K-State Research and Extension food, Nutrition, Dietetics and Health: ksre.ksu.edu/humannutrition.

• Produce for a Better Health Foundation: fruitsandveggies.org. 

• USDA MyPlate:www.myplate.gov/eat-healthy/what-is-myplate. 

Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. One may reach her at 620-793-1910 or krwinkel@ksu.edu.