Now that Spring is finally here, you can look forward to fresh seasonal produce packed with nutrients to support your health – and your weight loss. Wondering what options you have for spring produce? Read on to learn about the nutritious selection of fruits and veggies currently in season, and how they can benefit your overall health, support your local community, and positively impact the environment. Moreover, these wholesome foods are typically low in calories, which makes them a great option to add to your weight loss plan.
No one can deny that freshly picked produce tastes better than food that’s been shipped to a store and has sat on the shelves for days. But did you know fresh, seasonal produce is also healthier and more nutritious? It is proven that fresh seasonal produce actually has higher nutritional value because it’s picked at peak ripeness and not subject to processing and chemical preservatives. For instance, several studies have shown that fruits and veggies that are in season have a higher content of vitamin C, as well as other vitamins, minerals, and antioxidants essential for maintaining your well-being and preventing disease. What’s more, incorporating seasonal foods into your diet can even help you optimize your weight loss. The fruits and veggies in peak season are the most nutrient-dense options available and tend to have high water content and often high fiber while being low calorie. This combination is ideal for losing weight because you’ll be satiated and hydrated without feeling like you’re overeating. Plus, eating a variety of multi-color, flavor, and texture foods can help make healthy eating more enjoyable. Check out our posts on spring greens for some recipe ideas.
Here are 15 seasonal fruits and veggies you might expect to see in your area this spring:
- Rhubarb
- Kale
- Peas
- Lettuce
- Garlic
- Cauliflower
- Broccoli
- Watercress
- Morel and oyster mushrooms
- Asparagus
- Spring onions
- Radish
- Cabbage
- Spinach
- Parsnips
Looking for something specific or just wondering which produce is local to your area? Use this seasonal food guide to find exactly what you’re looking for by entering your state and the current season or searching by the product you want to find.
Aside from the numerous nutritional benefits of buying seasonal produce, doing so can also help you save money. Since foods that are in season are typically in higher supply, they also happen to be less expensive and more likely to be on sale. In addition, shopping locally usually means cheaper prices for you since shipping costs aren’t as big of an expense for sellers.
By deciding to buy seasonal produce over out-of-season produce, you can also make a positive impact on your community. Buying locally helps support agriculture and other businesses in your area because the money you spend stays in the community, stimulating your local economy and generating jobs. Want to support your local vendors by shopping at farmer’s markets in your area? Use the USDA local food directory to find farmer’s markets close to you.
On top of that, your food choices may even have a global impact. Having to transport produce that is out of season from other states and countries requires significant time and energy, Whether, by boat, plane, or truck, the cost of food transportation is more than just monetary. The fuel used by these vehicles contributes to the growing carbon dioxide emissions in our atmosphere. Choosing to buy from local sources helps to reduce the need for long-distance transport and reduces the harmful impact on our environment.
No matter which way you look at it, there really is no downside to buying seasonal produce this spring. Choosing the most nourishing food to eat is guaranteed to support your mental, physical, and overall health while promoting success in your weight loss journey. Make the smart choice for your health and the health of your environment by picking foods that are in season over those that aren’t!
References:
GoBankingRates. “How Shopping Seasonally Can Save You Money on Groceries.” 20 June 2019, https://www.gobankingrates.com/saving-money/food/how-shopping-seasonally-can-save-you-money-on-groceries/.
PeaceHealth. (n.d.). Eating from the Garden: Health Benefits of Seasonal Produce. Retrieved April 3, 2023, from https://www.peacehealth.org/healthy-you/eating-garden-health-benefits-seasonal-produce.
Seasonal Food Guide. https://www.seasonalfoodguide.org/.
Seasonal Food Guide. (n.d.). Why Eat Seasonally? Retrieved April 3, 2023, from https://www.seasonalfoodguide.org/why-eat-seasonally.
USDA Agricultural Marketing Service. “Produce at Farmers Markets.” USDA, https://www.ams.usda.gov/services/local-regional/farmers-markets/produce.
USDA Food and Nutrition Service. “Seasonal Produce Guide.” SNAP-Ed Connection, USDA, https://snaped.fns.usda.gov/seasonal-produce-guide.
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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