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Posted by on May 21, 2014 |

Ask the Dietitian: What’s in Season?

Ask the Dietitian: What’s in Season?

Masha Fox Rabinovich

Masha Fox Rabinovich

By Masha Fox-Rabinovich, MA, RD, LDN, CDE, outpatient dietitian at Washington Adventist Hospital, and Shayna Frost, Sodexo dietetic intern:

What does “in season” mean?

“In-season” refers to a time of year when harvesting fruits and vegetables is at its peak in production according to the weather for farmers.

What does this mean for consumers?

Fruits and vegetables sold in-season are cheaper than when sold during other months of the year because they are more available. A budgeting tip for consumers is to buy in-season fruits and vegetables and then freeze them for eating during later months when they are not in-season. Additionally, in-season fruits and vegetables taste the freshest and tastiest during their peak seasons.

What is the purpose?

The purpose of eating in-season fruits and vegetables is to vary one’s intake of fresh produce throughout the year. In order to receive a wide variety of vitamins, minerals and phytochemicals, consumers are encouraged to “eat the rainbow.” In other words, it is recommended to eat produce of many different colors to optimize nutritional benefits. Additionally, eating a variety of fruits and vegetables can make healthy eating more tasty and exciting.

See below for a list of in-season fruits and vegetables throughout the year. Be sure to visit local farmers’ markets for these types of fruits and vegetables to support them and to purchase fresh produce!

In-Season Fruits and Vegetables during March, April and May

  • Apricots
  • Artichokes
  • Asparagus
  • Artichokes
  • Broccoli
  • Chives
  • Collard greens
  • Corn
  • Fennel
  • Green beans
  • Honeydew
  • Limes
  • Mango
  • Mustard greens
  • Oranges
  • Peas
  • Pineapples
  • Red leaf lettuce
  • Rhubarb
  • Snow peas
  • Spinach
  • Strawberries
  • Swiss chard
  • Vidalia onions

In-Season Fruits and Vegetables during June, July and August

  • Apricots
  • Asian Pears
  • Beets
  • Bell Peppers
  • Blackberries
  • Black Currants
  • Blueberries
  • Boysenberries
  • Butter Lettuce
  • Cantaloupe
  • Cherries
  • Corn
  • Cucumbers
  • Edamame
  • Eggplant
  • Elderberries
  • Figs
  • Garlic
  • Grapefruit
  • Grapes
  • Green Beans
  • Honeydew
  • Jalapeno Peppers
  • Lima Beans
  • Limes
  • Nectarines
  • Okra
  • Passion Fruit
  • Peaches
  • Peas
  • Plums
  • Radishes
  • Raspberries
  • Shallots
  • Strawberries
  • Sugar Snap Peas
  • Summer Squash
  • Tomatillo
  • Tomatoes
  • Watermelon
  • Yukon Gold Potatoes
  • Zucchini

In-Season Fruits and Vegetables during September, October and November

  • Acorn squash
  • Asian pear
  • Broccoli
  • Brussels sprouts
  • Butter lettuce
  • Butternut squash
  • Cauliflower
  • Crab apples
  • Cranberries
  • Date plum
  • Garlic
  • Ginger
  • Grapes
  • Guava
  • Jalapeno peppers
  • Kumquats
  • Mushrooms
  • Passion fruit
  • Pear
  • Pineapple
  • Pomegranate
  • Pumpkin
  • Sweet potatoes
  • Swiss chard
  • Turnips

In-Season Fruits and Vegetables during December, January and February

  • Brussels sprouts
  • Chestnuts
  • Clementine
  • Collard greens
  • Date plums
  • Dates
  • Grapefruit
  • Kale
  • Kiwifruit
  • Leeks
  • Mandarin oranges
  • Oranges
  • Passion fruit
  • Pear
  • Red banana
  • Red currants
  • Sweet potatoes
  • Tangerines
  • Turnips

In-Season Fruits and Vegetables All Year-Round

  • Amaranth
  • Apples
  • Arrowroot
  • Apricots, dried
  • Avocados
  • Bananas
  • Bell Peppers
  • Black Eyed Peas
  • Bok Choy
  • Broccolini
  • Cabbage
  • Carrots
  • Cranberries, dried
  • Celery
  • Cherry tomatoes
  • Coconut
  • Leek
  • Lemons
  • Lettuce
  • Papayas
  • Parsnips
  • Pearl onions
  • Potatoes
  • Rutabagas
  • Snow peas
  • Yucca root

Learn more by visiting www.fruitsandveggiesmorematters.org/whats-in-season

Look out for more healthy tips from our resident dietitian, coming soon! Do you have questions about food or dieting? We’d like to hear from you! Please share your questions in the comments section below.

 

Washington Adventist Hospital

Washington Adventist Hospital is a 252-bed acute-care facility located in Takoma Park, Maryland. Opened in 1907, the hospital is Montgomery County’s first cardiac center, performing hundreds of open-heart surgeries and thousands of heart catheterizations each year.

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