Getting the most out of your fruits and veggies
Ideas for making your benefits go further
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Shop Seasonally
Buy fruits and vegetables when they are in season.
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)
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
- apples
- apricots
- strawberries
- radishes
- rhubarb
🧡💛 Oranges & Yellows
- bananas
- lemons
- pineapples
- plantains
💜💙 Purples & Blues
- blackberries
💚 Greens
- asparagus
- avocados
- broccoli
- cabbage
- carrots
- celery
- certain herbs
- collard greens
- kale
- kiwi
- lettuce
- limes
- peas
- spinach
- swiss chard
- turnips
🤍🤎 Whites & Browns
- mushrooms
- onions
- garlic
What’s typically in season in summer? (this may be different based on your region)
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
- apples
- apricots
- beets
- cherries
- radishes
- raspberries
- strawberries
- tomatoes
- watermelon
💜💙 Purples & Blues
- blackberries
- blueberries
- eggplant
- plums
🧡💛 Oranges & Yellows
- cantaloupe
- carrots
- peaches
- summer squash
- 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
🤍🤎 Whites & Browns
- garlic
- onions
What’s typically in season in fall? (this may be different based on your region)
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
- apples
- cranberries
- grapes
- pomegranates
- radishes
- tomatoes
💜💙 Purples & Blues
- beets
- red grapes
- rutabagas
🧡💛 Oranges & Yellows
- carrots
- mangos
- pumpkin
- sweet potatoes
- yams
- winter squash
- 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
🤍🤎 Whites & Browns
- garlic
- ginger
- mushrooms
- onions
- parsnips
- potatoes
What’s typically in season in winter? (this may be different based on your region)
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
- apples
- grapefruit
- pomegranates
- radishes
💜💙 Purples & Blues
- beets
- rutabagas
🧡💛 Oranges & Yellows
- carrots
- oranges
- pumpkin
- sweet potatoes
- yams
- winter squash
- bananas
- lemons
- plantains
💚 Greens
- avocados
- brussels sprouts
- cabbage
- celery
- collard greens
- certain herbs
- kale
- kiwi
- leeks
- limes
- pears
- turnips
- spinach
- swiss chard
🤍🤎 Whites & Browns
- 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.
Fruit and Veggie Forward Recipes
Search for recipes by the fruit or veggie you’d like to use for inspiration for your next meal or snack time. You should be able to purchase any fresh fruit or vegetable without added sugars, fats, oils, or salt with your benefit. For more specific eligibility information, check with your WIC agency.
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FRUITS
A 
B 
C
VEGETABLES
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B
Tips for getting kids to eat more fruits and veggies
Inspire even your pickiest little eater to enjoy fruits and veggies
Click the plus symbol (+) next to each tip to learn more