Celebrate National Fruits & Veggies Month

Did you know that September is National Fruits & Veggies Month in the U.S.? It’s the perfect time to bring more color, flavor, and nutrition to your plate. After a summer of cookouts, travel, and maybe a little indulgence (no shame in that!), this month is a gentle reminder to reset and nourish your body with the foods that truly fuel you.

The initiative behind this campaign is simple: encourage everyone to “Have A Plant”—adding just one extra fruit or vegetable each day. Small steps like this can make a big difference in your energy, digestion, immunity, and overall health.

Why Fruits & Vegetables Matter 🥦🍓

Research consistently shows that a diet rich in fruits and vegetables lowers the risk of chronic diseases, supports heart health, strengthens your immune system, and even improves mood. Here’s why they deserve a bigger spot on your plate:

• Digestion: Fiber from produce keeps your gut happy and regular.

• Energy: Natural carbohydrates paired with vitamins/minerals give you lasting fuel.

• Immunity: Nutrients like vitamin C, zinc, and antioxidants strengthen your body’s defense system.

• Vitality: The variety of colors in fruits and vegetables means a variety of health-boosting phytonutrients.

And the best part? You don’t have to be perfect—just consistent.

Fresh, Frozen, or Canned: All Options Count ✅

A common myth is that you need to buy fresh produce to reap the benefits. But the truth is: all forms of fruits and veggies are good for you—you just need to find what works for your lifestyle.

• Fresh: Perfect when in season for peak flavor and nutrients.

• Frozen: Picked and frozen at peak ripeness, often just as nutritious as fresh (and less likely to spoil).

• Canned: A convenient, affordable option—just look for “no added salt” or “packed in juice/water.”

It’s not about perfection—it’s about accessibility, taste, and what helps you eat more plants in your everyday life.

Seasonal Eating 🍂

Another fun way to celebrate September is by leaning into seasonal eating. Produce that’s in season tends to be fresher, more flavorful, and often cheaper. In September, think apples, pears, grapes, squash, root veggies, kale, and Brussels sprouts.

👉 Curious what’s in season where you live? Check out this resource: Seasonal Food Guide.

Simple Ways to Add More Plants 🌱

Adding fruits and veggies doesn’t have to be complicated. Here are a few easy swaps and additions:

• Toss spinach or kale into smoothies.

• Add roasted veggies to your grain bowls or pasta.

• Keep frozen berries on hand for oatmeal or yogurt.

• Snack on apple slices with peanut butter.

• Make a big salad your sidekick for dinner.

National Fruits & Veggies Month isn’t about eating perfectly—it’s about celebrating the power of plants and finding ways to make them a more natural part of your routine. Start small, experiment with what’s in season, and discover the flavors and benefits that make you feel your best.

Your challenge: Add just one extra fruit or veggie to your meals this week and see how you feel. 🌱

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Comment back and share your favorite fruit or veggie (or one you’d like to try!). I’d love to chat recipes and simple ways to add it into your meals.

Blog created by Registered Dietitian Lauren Tronolone & Chat GTP