Farmer’s Market Guide: Benefits of Seasonal Eating

Written By Michelle Gonzalez

Benefits of Seasonal Eating

According to the American Heart association, no matter where or how you get your fruit and vegetables, they are an important part of a healthy eating pattern. Federal guidelines recommend adults eat 1.5 to 2 cups of fruit each day and 3 to 4 cups of vegetables. A diet rich in plant-based foods can lower the risk for a heart attack and other types of cardiovascular disease.

Seasonal consumption allows us to eat fruit and vegetables at the height of their ripeness and gain the most nutritional benefits. Most grocery stores, depending on where you live, typically carry most varieties of fruits and vegetables year round. That means, the fruit is not always picked at the height of ripeness. Picked 2-3 months before we purchase at the grocery store in some cases. On the other hand, frozen fruits and vegetables boast full nutrient value and are typically picked at the peak ripeness and maintain nutritional value. The downside, texture may be different due to the freezing process.

If you want to know what’s in season in your state right now, there is a great resource that lists more information about seasonal eating, it’s benefits and also information on farmer’s markets!

Your Summer Farmers Market Guide

Eat Fresh. Eat Local. Eat Well.

Why Shop at the Farmers Market?

  • Fresher produce picked at peak ripeness

  • Better taste and nutrition

  • Supports local farmers and small businesses

  • Connects you to the seasons and your community

🥕 What’s in Season (Summer Favorites)

Use this list to shop with intention and variety:

Fruits:

  • Berries (strawberries, blueberries, raspberries, blackberries)

  • Stone fruits (peaches, plums, nectarines, apricots)

  • Melons (cantaloupe, honeydew, watermelon)

  • Cherries

  • Figs

  • Grapes

Vegetables:

  • Zucchini and summer squash

  • Cucumbers

  • Tomatoes

  • Bell peppers

  • Eggplant

  • Corn

  • Green beans

  • Carrots

  • Fresh herbs (basil, mint, cilantro, parsley)

🧺 How to Shop Smart

1. Go early (or late). Early birds get the best selection; late birds may score deals.
2. Bring cash and a reusable bag. Some vendors may not take cards.
3. Walk the whole market first. See what's available before buying.
4. Ask questions. Farmers love to share how they grow, harvest, and cook their produce!
5. Plan your meals loosely. Shop with a flexible mindset—let the food inspire you.

🥗 Quick Recipe Ideas

  • Berry Yogurt Parfait: Layer Greek yogurt, fresh berries, and granola

  • Tomato & Cucumber Salad: Add olive oil, vinegar, fresh basil, and feta

  • Grilled Veggie Bowl: Zucchini, bell peppers, and corn over brown rice or quinoa

  • Peach Smoothie: Blend peaches, almond milk, banana, and cinnamon

Make It a Ritual

Visiting your farmers market can be a grounding weekly ritual. Involve your family, take a walk, or meet up with a friend. It’s not just about food—it’s about connection.

Creating New Habits for Optimal Health

Food should always be enjoyed bring us nourishment. If this is not the case, and food feels more like a constant battle than a source of nourishment and joy, let’s talk. Together, we can create sustainable habits that support your health and your happiness.

Schedule a free discovery call today , no obligation, just a supportive conversation.

Michelle Gonzalez
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