A Seasonal Guide to Produce

Author: Katie Nunemaker, Dietetic Intern and recipient of the 2020 Frederick Green Memorial Internship in Nutrition Communications Award

September is National Fresh Fruit and Vegetable Month, therefore we want to help you be a savvy produce shopper. Purchasing food when it’s fresh in season has many benefits for you, the producer, and the economy. Seasonal foods are delicious, and they allow the consumer to enjoy them during the season, but rest assure that either, fresh, frozen, canned, dried or 100% juice also delivers essential nutrients, great taste and are proven to support your health and wellbeing.

How do I know what’s in season?

Foods that are in season vary from region to region. However, the following guide shows when certain foods are commonly in season in the US.

Summer

Apples

Apricots

Avocados

Bananas

Beets

Bell Peppers

Blackberries

Blueberries

Cantaloupe

Carrots

Celery

Cherries

Corn

Cucumbers

Eggplant

Figs

Garlic

Green Beans

Honeydew Melon

Leeks

Lemons

Lima Beans

Limes

Mangos

Nectarines

Okra

Peaches

Pears

Plums

Raspberries

Strawberries

Summer Squash
Tomatillos

Tomatoes

Watermelon

Zucchini

Fall

Apples

Bananas

Beets

Bell Peppers

Broccoli
Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Cranberries

Garlic

Ginger

Grapes

Green Beans

Kale

Kiwifruit

Lemons

Lettuce

Limes

Mangos

Mushrooms

Onions

Parsnips

Pears

Peas

Pineapples

Potatoes

Pumpkin

Radishes

Raspberries

Rutabagas

Spinach

Sweet Potatoes

Swiss Chard

Turnips

Winter Squash

Yams

Winter

Apples

Avocados

Bananas

Beets

Brussels Sprouts

Cabbage

Carrots

Celery

Collard Greens

Grapefruit

Kale

Kiwifruit

Leeks

Lemons

Limes

Onions

Oranges

Parsnips

Pears

Pineapples

Potatoes

Pumpkin

Rutabagas

Sweet Potatoes

Swiss Chard

Turnips

Winter Squash

Yams

Spring

Apples

Apricots

Asparagus

Avocados

Bananas

Broccoli

Cabbage

Carrots

Celery

Collard Greens

Garlic

Kale

Kiwifruit

Lemons

Lettuce

Limes

Mushrooms

Onions

Peas

Pineapples

Radishes

Rhubarb

Spinach

Strawberries

Swiss Chard

Turnips

Where can I buy seasonal foods?

Seasonal foods are easier to find than they may seem. Many locally-owned grocery stores purchase produce from farms and orchards in the area, making it easy to support local farms without making the trek to them yourself.

Local farms also sell seasonal items at farmers’ markets, typically on Saturdays, in medium to large-sized cities. Many of these farms offer deals, and some farmers’ markets around the US accept food stamps as payment for food items.

If you’re in the mood for adventure, you can also make the trip to local farms with small markets or “pick-your-own” programs allowing you to choose your product from the farm.

For more information about food markets…

Locate your city’s website, and look under “things to do.” These tabs typically show available markets and when they’re offered.

A Seasonal Guide to Produce
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