Month to Month Veggies and Fruit Infographic: Your Guide to Seasonal Cooking

VEGGIESANDFRUITS Almost everyone needs to eat more fruit and veggies--they're critical to good health. But if you're going to make them a bigger part of your diet, you want them to be fresh. Knowing which fruits and vegetables are in season can make a big difference in how they taste and how much they'll cost. Here's a simple chart to help you stay on top of what's fresh. When you buy produce that is out of season you risk vitamin degradation and nutrient loss because it is brought to you from across long distances, if not from across the globe. How much fruits and vegetables should you eat daily? 3.0 2.5 2.0 Cups 1.5 1.0 0.5 JANUARY 0.0 9-13 yrs 14-18 yrs 19-30 yrs 31-50 yrs DECEMBER 51+ old old old old Vegetables Fruits ORANGES 2.5 2.0 Cups 1.5 CRANBERRIES APPLES POMEGRANATES GRAPES BROCCOLI 1.0 SWEET POTATOES 0.5 PUMPKINS CAULIFLOWER WINTER SQUASH 0.0 9-13 yrs 14-18 yrs 19-30 yrs 31-50 yrs PINEAPPLE BROCCOLI BROCCOLI 51+ MANGO old old SPINACH LETTUCE old old LETTUCE Vegetables Fruits TOMATOES BROCCOLI SPRING PEAS ZUCCHINI PUMPKINS POMEGRANATES EGGPLANTS SPINACH LETTUCE EGGPLANT SUMMER SQUASH GREEN BEANS TOMATOES CUCUMBERS RHUBARB ARTICHOKES GRAPES LETTUCE PINEAPPLE Why fruits and vegetables? ASPARAGUS LETTUCE MANGO • Eating a diet rich in fruits and vegetables may reduce risk for heart disease (including heart attack and stroke), obesity, type 2 diabetes, and certain types of WATERMELON CANTALOUPE PEACHES cancer. • Fruits and vegetables are naturally low in fat, sodium, and calories. None have cholesterol. KIWI • Vitamin A keeps eyes and skin healthy. • Vitamin C heals cuts and wounds and keeps teeth and gums healthy. JULY JUNE Website: www.healthcentral.com Facebook: www.facebook.com/healthcentral Twitter: @healthcentral HealthCentral *Not all foods are available in all parts of the U.S at the same time. FEBRUARY LEMONS PAPAYA MARCH GRAPEFRUITS PEARS ORANGES GRAPEFRUIT TANGERINES PAPAYAS POMEGRANATES LEEKS SWEET POTATOES MUSHROOMS BROCCOLI CAULIFLOWER BROCCOLI APRIL CABBAGES CAULIFLOWER CRANBERRIES ORANGES TANGERINES PEARS POMEGRANATES PUMPKINS WINTER SQUASH SWEET POTATOES BROCCOLI NOVEMBER SPINACH BROCCOLI OKRA ZUCCHINI SPRING PEAS RHUBARB ARTICHOKES CHERRIES PINEAPPLES MAY LETTUCE ASPARAGUS APRICOTS CORN OCTOBER CORN RASPBERRIES PLUMS SEPTEMBER STRAWBERRIES BLUEBERRIES APRICOTS AUGUST