Published by PMR of NY & CT
Summer may be the easiest time of year to eat well in Connecticut and New York. Farm stands fill with sweet corn and tomatoes, berries are at their best, and summer fruits and vegetables need little more than a quick rinse to taste great.
If you have meant to eat more produce, this is the season to build the habit. Here is what to look for, how to keep it fresh and simple ways to work more of it into your day.
Summer fruits and vegetables in season in the Northeast
Exact timing depends on the weather and the farm, but in much of our region you can expect:
- Early summer: strawberries, peas, lettuce and other salad greens
- Midsummer: blueberries, raspberries, cherries, zucchini and yellow squash, cucumbers, green beans and sweet corn
- Late summer: tomatoes, peaches, melons, peppers, eggplant and blackberries
Local seasonal produce is often picked closer to ripeness and travels a shorter distance, so it can be especially flavorful. Frozen and canned fruits and vegetables count too, though. Pick canned vegetables with no added salt and canned fruit packed in water or 100% juice.
Why your plate needs more color
Most adults in the U.S. fall short of the recommended amounts of fruits and vegetables, according to the CDC. How much you need depends on your age, sex and activity level, and a registered dietitian can help you set a target if you have specific health needs.
Different colors bring different nutrients, so variety matters:
- Berries offer fiber and vitamin C.
- Tomatoes contain vitamin C, potassium and lycopene, a plant pigment.
- Peaches and melons add vitamins A and C, and melons are mostly water.
- Leafy greens supply folate and vitamin K.
- Sweet corn adds fiber and makes an easy side dish.
Eating patterns rich in fruits and vegetables are linked with a lower risk of heart disease and some other chronic conditions. No single food prevents disease on its own, so aim for a mix you enjoy.
Picking and storing summer produce
Many summer fruits and vegetables are delicate. A little know-how keeps your farmers market haul from going soft before you eat it.
- Berries: Store them unwashed in the refrigerator and rinse just before eating. Eat soft varieties such as raspberries within a day or two.
- Tomatoes: Keep them on the counter, out of direct sun, until ripe. Cold dulls their flavor.
- Peaches: Ripen them at room temperature, then refrigerate if you need a few more days.
- Sweet corn: Refrigerate it in the husk and cook it soon, since it loses sweetness quickly after picking.
- Leafy greens: Wrap them in a dry towel inside a container or bag in the fridge.
- Pick-your-own outings: Go early, before the heat builds, and switch between kneeling, squatting and standing. If joint pain makes low picking hard, bring a small stool.
For food safety, rinse produce under running water just before eating or cutting, including melons and anything with a rind. Skip soap or produce washes. Refrigerate cut fruit and vegetables within two hours, or within one hour when it is above 90°F outside.
Easy ways to eat more fruits and vegetables
A few small habits make summer fruits and vegetables part of every meal:
- Fill half your plate with fruits and vegetables at lunch and dinner.
- Wash and slice a few snacks, such as melon or peppers, and store them up front in the fridge.
- Grill zucchini, peppers, corn and even peach halves alongside your main dish.
- Add berries or sliced peaches to yogurt, oatmeal or cereal.
- Toss chopped tomatoes, cucumbers and fresh herbs with olive oil for a quick salad.
- Blend extra fruit with yogurt or milk into a smoothie.
- Freeze surplus berries on a tray, then store them in a freezer bag for later.
A note for special diets
Most people can enjoy summer produce freely, but some conditions call for a closer look. People with chronic kidney disease may need to limit high-potassium foods such as tomatoes, cantaloupe and honeydew, so follow the plan from your nephrologist or renal dietitian. If you take warfarin, keep the amount of leafy greens you eat consistent from week to week, since vitamin K affects how the medicine works, and talk with your care team before big changes. If you have diabetes, fruit can still fit; your diabetes care team or a registered dietitian can help you balance portions.
Frequently asked questions
Are frozen fruits and vegetables as healthy as fresh?
Often, yes. Frozen produce is usually packed soon after harvest, so it keeps much of its nutrition, and it is easy to keep on hand once the farm stands close. Choose plain options without added sugar, salt or sauces. Fresh, frozen and canned produce all count toward your daily amounts, so use whatever helps you eat more of it.
How can you tell if a melon is ripe?
A ripe cantaloupe smells sweet and fruity, has raised netting over skin that has turned from green to tan or golden, and shows a smooth, slightly sunken scar where the stem was. A ripe watermelon feels heavy for its size and has a creamy yellow patch where it rested on the ground. Melons don't get sweeter after picking, so choose carefully.
How should I wash berries before eating them?
Rinse berries gently in a colander under cool running water right before you eat them, then pat them dry. Washing them before storing adds moisture that makes them spoil faster. Remove any moldy or crushed berries as soon as you bring them home so the mold doesn't spread to the rest of the container.
Fuel an active summer with PMR
Good food goes hand in hand with staying active. When pain keeps you from the farmers market, the trail or the garden, the physical therapy team at Physical Medicine & Rehabilitation of NY & CT (PMR) can build a plan around your goals. Request an appointment, and we will get in touch to find a time that works.
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