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6.02.2025
Savor the Season: Delicious Ways to Celebrate National Fruit and Vegetable Month!
By: Jamie Mendez, Early Childhood Workforce Specialist, Nevada Department of Education, Office of Early Learning and Development, Preschool Development Grant Birth through 5
June is here, and so is the sunshine, longer days, and an abundance of fresh produce at your local grocery store or farmer’s market. What better way to celebrate the start of summer than with National Fresh Fruit and Vegetable Month! It’s the perfect time to explore nature’s colorful bounty and fill your plate with foods that nourish your body and delight your taste buds.
Fruits and vegetables provide an incredible range of nutrients—vitamins, minerals, fiber, and antioxidants—that are essential for maintaining good health, boosting energy, and supporting overall well-being.
Whether you’re a busy parent, a curious foodie, or someone just looking to eat healthier, June offers the ideal opportunity to refresh your eating habits. Here are five simple, fun, and family-friendly ways to incorporate more fruits and vegetables into your daily routine:
- Make a Smoothie
Smoothies are a fantastic and versatile way to pack in multiple servings of fruits and vegetables in one delicious drink. They’re perfect for breakfast on the go, a midday snack. Try blending your favorite fruits like bananas, strawberries, or mangoes with a handful of spinach or kale, some Greek yogurt or almond milk, and a few ice cubes. For an extra boost, toss in some flax seeds or a spoonful of peanut butter. Smoothies are not only nutritious but also customizable for every taste and age!
- Enjoy a Fruit Salad
There’s something undeniably refreshing about a chilled fruit salad on a hot summer day. Mix and match colorful fruits such as watermelon, blueberries, kiwi, grapes, and pineapple to create a vibrant and hydrating dish. Add a squeeze of lime juice and a sprinkle of mint leaves for an extra zesty twist. Fruit salads are a hit at picnics, barbecues, and as a naturally sweet dessert.
- Make a Vegetable Stir Fry
Quick, easy, and incredibly satisfying, stir fries are a great way to get a variety of vegetables onto your plate. Use colorful veggies like bell peppers, broccoli, carrots, snap peas, and mushrooms. Stir fry them in olive oil or sesame oil, and add some garlic, ginger, or soy sauce for flavor. Serve over rice or noodles and top with sesame seeds or green onions for a complete meal. You can also add tofu, shrimp, or chicken for extra protein.
- Add Fresh Fruit to Your Oatmeal, Cereal, or Yogurt
Breakfast is a great time to sneak in some extra nutrition. Top your morning oatmeal, cereal, or yogurt with sliced bananas, berries, or diced peaches. Not only does this add natural sweetness and flavor, but it also boosts your fiber intake and helps keep you full longer. For children, making fun patterns or smiley faces with fruit can make breakfast more appealing and exciting.
- Let Kids Choose a New Fruit or Veggie to Try
Empowering kids to pick a new fruit or vegetable at the store gives them a sense of ownership and excitement. They’ll be more likely to taste and enjoy what they helped choose. Turn it into a mini adventure: each week, challenge your family to pick a new item, learn about it together, and try a recipe using it. This not only builds healthier eating habits but also encourages curiosity and creativity in the kitchen.
Stay Hydrated with These 5 High-Water Fruits
Even though water is the best way to stay hydrated, certain fruits can help too—especially those that are made up of around 90% water. They’re refreshing, tasty, and packed with nutrients that support hydration, digestion, and overall wellness. Here are five fruits with high water content that are perfect for hot summer days:
- Watermelon
Watermelon is a summer staple for good reason. It’s rich in vitamins A, B6, and C, and full of antioxidants. With its high-water content, watermelon is a tasty way to stay cool, refreshed, and hydrated. - Cantaloupe
Cantaloupe is not only hydrating but also brimming with vitamins A and C, B vitamins, fiber, and natural sugars. It’s great for aiding digestion and regulating body temperature. - Strawberries
These sweet, juicy berries are loaded with vitamin C, fiber, and antioxidants. They’re also relatively low in natural sugars, making them a smart snack. - Peaches
Peaches are a juicy treat that delivers vitamins C and A along with antioxidants. - Blueberries
These little blue powerhouses are packed with antioxidants, vitamins C and K, and fiber.
Celebrate the Season with Color and Creativity
Adding more fruits and vegetables to your diet doesn’t have to be complicated or boring. These ideas help make it fun, colorful, and engaging for the whole family. Whether you’re trying new produce, whipping up a fresh meal together, or just grabbing a peach on the go, every small step adds up to big benefits.
To keep the inspiration going and learn more about healthy snacking tips and ways to add more color to your routines, check out American Heart Association’s Fresh Fruit and Vegetable Month page.
The warmer weather and abundance of fresh produce makes for the perfect season to celebrate National Fresh Fruit and Vegetable month. Happy Eating!
For more resources, visit the Food & Nutrition section on First 5 Nevada!
