Here you’ll find ideas for maximizing your fruit and vegetable benefit, recipes full of fruits and veggies, and tips for getting kids to eat more fruits and veggies.
Getting the most out of your fruits and veggies
Ideas for making your benefits go further
Click the plus symbol (+) next to each tip to learn more
Shop Seasonally
Stores have more of them, and they don’t have to travel as far, so they cost less.
What’s typically in season in spring? (this may be different based on your region)
With a few simple tips, you can modify a recipe to use the produce you got at a great price.
What’s In Season In Spring
Apricots, Artichoke, Asparagus, Butter Lettuce
Fennel, Green Beans, Morel Mushrooms
Peas, Radicchio, Rhubarb, Spinach
Strawberries
Here’s a more complete list:
❤️ Reds & Pinks
apples (🍎) apricots (🍑) strawberries (🍓) radishes (🌶️) rhubarb (🌺)
💜 Purples & Berries
blackberries (🫐
💛 Yellows
bananas (🍌) lemons (🍋) pineapples (🍍) plantains (🍌)
💚 Greens
asparagus (🥦) avocados (🥑) broccoli (🥦) cabbage (🥬) carrots (🥕)
celery (🥬) certain herbs (🌿) collard greens (🥬) kale (🥬) kiwi (🥝) lettuce (🥬) limes (🍈) peas (🟢) spinach (🥬) swiss chard (🥬) turnips (🌱)
🤎 Neutrals
mushrooms (🍄) onions (🧅) garlic (🧄)
What’s typically in season in summer? (this may be different based on your region)
With a few simple tips, you can modify a recipe to use the produce you got at a great price.
What’s In Season In Summer
Bell Pepper, Blackberries, Blueberries, Cantaloupe
Cherries, Corn, Cucumber, Figs
Grapes, Nectarine, Okra, Passion Fruit
Peach, Plum, Raspberries
Here’s a more complete list:
❤️ Reds & Pinks
apples (🍎) apricots (🍑) beets (🔴) cherries (🍒) radishes (🌶️) raspberries (🔴) strawberries (🍓) tomatoes (🍅) watermelon (🍉)
💜 Purples & Berries
blackberries (🫐) blueberries (🫐) eggplant (🍆) plums (🟣)
🧡 Oranges & Golds
cantaloupe (🍈) carrots (🥕) peaches (🍑) summer squash (🎃)
💛 Yellows
bananas (🍌) corn (🌽) lemons (🍋) mangos (🥭) pineapples (🍍) plantains (🍌)
💚 Greens
avocados (🥑) bell peppers (🫑) celery (🥬) certain herbs (🌿) cucumbers (🥒) green beans (🟩) honeydew melon (🍈) lima beans (🫘) limes (🍈) okra (🟩) pears (🍐) peas (🟢) tomatillos (🟩) zucchini (🥒)
🤎 Neutrals
garlic (🧄) onions (🧅)
What’s typically in season in fall? (this may be different based on your region)
With a few simple tips, you can modify a recipe to use the produce you got at a great price.
What’s In Season In Fall
Apples, Beets, Cabbage
Cauliflower, Cranberries, Garlic, Mushrooms
Parsnips, Plantains, Potatoes
Swiss Chard, Butternut Squash
Here’s a more complete list:
❤️ Reds & Pinks
apples (🍎) cranberries (🔴) grapes (🍇) pomegranates (🍎) radishes (🌶️) tomatoes (🍅)
💜 Purples & Deep Reds
beets (🟣) red grapes (🍇) rutabagas (🟣)
🧡 Oranges & Golds
carrots (🥕) mangos (🥭) pumpkin (🎃) sweet potatoes (🍠) yams (🍠) winter squash (🎃)
💛 Yellows
bananas (🍌) lemons (🍋) plantains (🍌)
💚 Greens
bell peppers (🫑) broccoli (🥦) brussels sprouts (🥬) cabbage (🥬) celery (🥬) collard greens (🥬) green beans (🥒) certain herbs (🌿) kale (🥬) kiwi (🥝) lettuce (🥬) limes (🍈) okra (🟩) pears (🍐) peas (🟢) spinach (🥬) swiss chard (🥬) turnips (🌱)
🤎 Neutrals
garlic (🧄) ginger (🫚) mushrooms (🍄) onions (🧅) parsnips (🤍) potatoes (🥔)
What’s typically in season in winter? (this may be different based on your region)
With a few simple tips, you can modify a recipe to use the produce you got at a great price.
What’s In Season In Winter
Brussels Sprouts, Clementine, Collard Greens
Dates, Grapefruit, Kiwifruit, Leeks
Passion Fruit, Pears, Pomegranate
Sweetpotato, Turnip
Here’s a more complete list:
❤️ Reds & Pinks
apples (🍎) grapefruit (🍊) pomegranates (🍎) radishes (🌶️)
💜 Purples & Deep Reds
beets (🟣) rutabagas (🟣)
🧡 Oranges & Golds
carrots (🥕) oranges (🍊) pumpkin (🎃) sweet potatoes (🍠) yams (🍠) winter squash (🎃)
💛 Yellows
bananas (🍌) lemons (🍋) plantains (🍌)
💚 Greens
avocados (🥑) brussels sprouts (🥬) cabbage (🥬) celery (🥬) collard greens (🥬) certain herbs (🌿) kale (🥬) kiwi (🥝) leeks (🧅) limes (🍈) pears (🍐) turnips (🌱) spinach (🥬) swiss chard (🥬)
🤎 Neutrals
onions (🧅) parsnips (🤍) potatoes (🥔)
Use Unit Pricing
Look for the unit price of an item — such as the price per ounce, pound, or count — to see which option is really the better deal.
It helps you compare different sizes and brands quickly.
A bigger package isn’t always cheaper, and a sale isn’t always the best value.
Checking the unit price makes it easier to stretch your food dollars and choose what works best for your family
Example A is the better buy!
Use Grocery Store Rewards and Apps
Many stores offer loyalty programs, digital coupons, and cashback benefits that can reduce costs when used consistently.
Choose a Variety of Produce
Some packaged fruits and veggies, like canned or frozen (without added sugar, salt, or fat), are more affordable, more convenient and have a longer shelf-life while having similar nutrition as fresh. Check your food package to see what’s eligible.
- Start with fresh produce because it doesn’t last as long.
- Keep frozen and canned options ready to use. They last longer and can be great for quick meals.
- Prepare items ahead of time. Rinse and chop veggies for a meal you plan to make and store them in a sealed container in your fridge.
- Select canned and frozen vegetables with no or small amounts of added salt to keep sodium intake low.
- For fruits, look for no-sugar-added varieties when choosing frozen ones, and for canned, select no-sugar-added or those packed in 100% juice or water.
Plan Ahead & Stick to a List
Check your fruit and vegetable benefit amount as a starting point to guide your meal planning which helps avoid impulse buys and reduces food waste. Shopping with a list based on your benefit amount as well as weekly sales ensures you buy what you need at lower prices.
- Think about your schedule for the week. Plan out what you’ll be cooking around any appointments or kids’ activities.
- Plan meals around fruits and vegetables that go a long way. Plan to include fruits and vegetables you can grab as quick snacks or turn into soups and casseroles that you can eat a couple of times during the week.
- “Shop” your pantry and fridge first before making your trip to the store. Build your meal plan around what you already have and add needed ingredients to your shopping list.
Opt for Store Brands
Generic or store brand fruits and veggies often offer the same quality at a lower cost.