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Written by: Ashley Roth MS, RDN & Denvyr Tyler-Palmer
There is no uniform approach to nutrition and health. March is National Nutrition Month®, hosted by the Academy of Nutrition and Dietetics, and this year’s theme is “Personalize Your Plate.” At Common Threads, we equip families with information to make affordable, nutritious and appealing food choices wherever they live, work, learn, and play. Join us as we explore new and exciting ways to incorporate nutritious foods from each food group, as well as resources to embrace healthy cooking, healthy eating and celebration of culture.
Let’s explore sources of fruits and vegetables, nutrition and health benefits, fun ways to incorporate and personalize your plate with fruits and veggies. 
It’s something we hear all the time, eat your fruits and vegetables! But do you know why they are so important? Fruits and vegetables are fiber rich, low calorie sources of essential nutrients. Fruits and vegetables come in a rainbow of colors and offer unique health benefits. Eating a variety of different fruits and vegetables are important to get all of the nutrients you need to be healthy. At Common Threads, we call this “painting your plate with color,” and fruits and vegetables offer another way that you can personalize your plate! Nutrients generally correspond with the color of fruits and vegetables, as shown in the graphic below. See below for the nutrients found in different color fruits and vegetables.
Ways to Incorporate more Fruits and Vegetables
Let’s explore some fun and exciting ways to incorporate more fruits and vegetables to personalize your plate with produce!
An easy way to add more fruits and vegetables is to puree them and incorporate them into dishes that they are not likely to be in! This is a great way to minimize the taste or soften the texture of fruits and vegetables especially for kids who may be picky eaters. Try this technique with our Butternut Squash Mac & Cheese or our Avocado Chocolate Pudding recipes.
Fruits make excellent desserts.They are naturally sweet, have bold flavors, and provide those essential nutrients we keep talking about! Try our Banana Ice Cream or our Watermelon Sundae for a healthy sweet treat that will definitely satisfy that sweet tooth! 
A major source of added sugars and empty calories come from sugar sweetened beverages. A great way to not only quench your thirst but incorporate more fruits and vegetables to use fruits and vegetables to flavor and sweeten your beverages! Try this tip by exploring our recipes for fruit infused water, Lemon Lime Soda, Homemade Orange Juice, and our Sneaky Green Smoothie.
Another way to incorporate more fruits and vegetables is to make zoodles veggies like zucchini and squash by using a spiralizer. Try substituting zoodles in place of pasta like in our Zoodles Marinara recipe or try spiralizing veggies for Mediterranean Zoodle Salad. 
Another fun way to bring vegetables to your table, especially for kids, is to make vegetable “fries!” Slice veggies like jicama, carrot, eggplant, cucumbers into planks. You can simply add chili powder and lime for a citrusy kick, like in our Veggies Two Ways, or you can bake the veggie fries with a little bit of olive oil and your choice of herbs and spices. You can try this with our recipe for Baked Sweet Potato Fries. And just like french fries, veggies fries love to be paired with a dipping sauce! Try our homemade honey mustard dip or ranch dressing mix. Make sure to watch the nutrition content of your dipping sauces, especially store bought products, since they are often filled with sugar, fats and sodium.
Fruits and vegetables are also versatile because they can be purchased fresh, frozen, or canned. All three forms are excellent sources of the nutritional benefits of produce, and frozen and canned products offer more flexibility and value. When possible, try opting for fresh produce, when it is available and accessible to you. Fresh produce that is in-season is typically more accessible and cost effective, and usually at its peak ripeness. When you go to your local grocery store, think about what season it is and which fruits and vegetables are grown during that time, you’ll see our helpful chart in the table below!
If you do opt for frozen or canned vegetables, make sure to be aware of the following:
- Canned and frozen produce are processed right after they are harvested. This means that their nutrients are preserved! The difference is in the processing methods.
- Frozen vegetables are blanched (quickly cooked in water) which loses some nutrients in the process.
- Canned produce contains slightly less nutrients than frozen because of the additional processing that occurs. Canned goods often contain added sodium and sugar. Be sure to read the label and choose low-sodium or no added sugar options.
If you find that you’re not able to eat your fruit and vegetables before they go bad, you have a few great options! .
A great tip to incorporate those fruits and vegetables before they go bad is to preserve them and extend their shelf life. You can easily take fresh berries and make homemade jams. Try our Homemade Blueberry Jam to see how easy it is! You can also puree fruit and make popsicles to keep frozen so you can enjoy it later, such as with our Mango Strawberry Popsicles. Most fruits and vegetables you purchase fresh can also be frozen to make smoothies, such as with our DIY Smoothie.
Another way to extend the life of your fresh produce is to make chips. Just like with the veggie ‘fries,’ baking sliced produce will give you a fun new way to personalize your plate! Try our Sweet Plantain chips!
Try incorporating fruits and vegetables in new and exciting ways this month. See below for more great fruit and vegetables tips!
Fresh vs Frozen vs Canned
When a recipe calls for produce that is out of season, try buying frozen or canned. When it comes to buying fresh produce out of season, it can often be very expensive.
- Canned and frozen produce are processed right after they are harvested. This means that their nutrients are preserved! The difference is in the processing methods.
- Frozen vegetables are blanched (quickly cooked in water) which loses some nutrients in the process.
- Canned produce contains slightly less nutrients than frozen because of the additional processing that occurs. Canned goods often contain added sodium and sugar. Be sure to read the label and choose low-sodium/ no added sugar options.
Overall, all of these produce options are great and the one that you choose depends on the availability, your accessibility, and the cost. It is important to incorporate many fruits and vegetables into your diet for the variety of health benefits. Whether you eat them fresh, frozen, or canned is how you can personalize your plate!
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Seasonality
Try to select produce that’s in season when you head to the grocery store. National Nutrition Month is held during the springtime. Some produce that might be readily available are collard greens and onions – making it a great opportunity to make a collard greens recipe. Keep this chart in mind when you personalize your plate, and also be mindful of any fruits and vegetables that are grown locally within a specific season! The USDA also has a terrific Local Food Directory to help you find local produce in your area.
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About the Authors
Ashley Roth is the partner engagement manager and Registered Dietitian for Common Threads, a nonprofit organization that provides cooking and nutrition education for children and families in 12 markets across the country. Based in Richmond, Va., Ashley has been a member of the Common Threads team since 2016 and has helped the organization develop its curriculum and educational content to be a resource for children, families and educators across the country. Before joining Common Threads, she was a clinical research coordinator for Seton Hill University in Greensburg, PA. She has also worked as a registered dietitian consultant for Alexandria City Public Schools and a research and teaching assistant at Virginia Polytechnic Institute and State University.
Denyvr Tyler- Palmer is a Student Dietitian at Nova Southeastern University pursuing her masters and completing her dietetic internship. She recently completed her community rotation with Common Threads.
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ABOUT COMMON THREADS
Common Threads is a national nonprofit that provides children and families cooking and nutrition education to encourage healthy habits that contribute to wellness. We equip under-resourced communities with information to make affordable, nutritious and appealing food choices wherever they live, work, learn, and play. We know that food is rooted in culture and tradition so we promote diversity in our lessons and recipes, encouraging our participants to celebrate the world around them.
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