Why Seasonal Produce Matters
Fruits and vegetables harvested at their peak are:
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More Nutritious – They retain more vitamins and minerals than out-of-season options.
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Better Tasting – Seasonal items are harvested at their peak ripeness, offering superior flavor.
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Cost-Effective – Locally grown, in-season produce is often less expensive than imported varieties.
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Environmentally Friendly – Reduces the carbon footprint by cutting transportation and storage needs.
June Produce in Ohio: What’s in Season?
Here are some fruits and vegetables to look for in Ohio during June:
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Strawberries: High in vitamin C and antioxidants.
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Lettuce and Spinach: Rich in iron, folate, and fiber.
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Zucchini and Summer Squash: Low-calorie options packed with potassium and vitamin A.
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Peas: Great source of protein, vitamin K, and dietary fiber.
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Radishes and Beets: Add crunch and color with heart-healthy benefits.
Tip: Use the USDA’s Seasonal Produce Guide to see what’s fresh near you.
Tips for Adding Seasonal Produce to Your Family’s Diet
1. Visit Local Farmers’ Markets
Find a weekend market or local roadside stand. Let children pick out one or two fruits or vegetables they’re curious to try. This builds interest and excitement about healthy foods.
2. Cook Together as a Family
Meal prep becomes a fun learning experience. Assign age-appropriate kitchen tasks such as washing vegetables, stirring ingredients, or reading a recipe aloud.
3. Try a “Meatless Monday”
Build meals around vegetables instead of meat once a week. Stir-fries, veggie tacos, and pasta primavera are simple ways to highlight seasonal picks.
4. Keep a Produce Calendar on the Fridge
List what’s in season each month and plan meals accordingly. This encourages variety and helps kids anticipate new favorites.
5. Use Produce in Every Meal
Add spinach or kale to smoothies, zucchini to muffins, or strawberries to salads. The more you integrate produce into daily meals, the more likely kids will embrace it.
Fun Ideas for Kids and Families
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Host a “Taste Test” Night – Try one new fruit or veggie each week and rate it together.
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Grow a Garden – Even a few pots of tomatoes or herbs can help kids understand where food comes from.
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Make DIY Salad Bars or Veggie Wrap Stations – Let kids build their own meals using a variety of produce.
Health Benefits of a Produce-Rich Diet
Eating a wide range of fruits and vegetables can help:
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Boost immune function
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Support digestive health
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Maintain a healthy weight
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Lower the risk of chronic diseases like heart disease, diabetes, and certain cancers
According to the Harvard T.H. Chan School of Public Health, diets rich in plant-based foods are associated with better health outcomes and longer lifespans.
The Takeaway
June is the ideal time to refresh your family’s approach to food. By choosing seasonal produce, families can enjoy tastier, more affordable meals while instilling healthy habits that last a lifetime. Whether you’re browsing your local farmers’ market, preparing meals together, or planting a garden, you’re taking proactive steps toward better family nutrition.
Citation:
U.S. Department of Agriculture. (n.d.). Seasonal Produce Guide. Retrieved from https://snaped.fns.usda.gov/seasonal-produce-guide
Disclaimer: Always consult your healthcare provider for personalized medical advice and guidance related to your family’s nutrition.