Now that summer is here, local farmers’ markets are loaded up with freshly picked fruits and vegetables, and grocery stores display a wide variety of seasonal favorites. June is National Fresh Fruits and Vegetables Month, providing you with the perfect incentive to consciously add more of your family’s favorites to your meals—and try a few new ones.

According to the Harvard School of Public Health, eating a diet rich in fruits and vegetables has many health and preventive benefits. Here are just a few:

• Reduced risk of developing—and dying from—heart disease
• Protection against certain types of cancer (e.g., breast and prostate cancers)
• Ability to lower high blood pressure
• Lower risk of eye and digestive issues
• Positive effect on blood sugar

In other words, Earth’s abundant produce pumps our cells with rich nutrients for almost every bodily function, in addition to possibly helping with weight control. Most studies that have proven these health benefits suggest eating at least five fruits and/or vegetables per day, whether you’re eating a whole apple or throwing some raw vegetables into your favorite dish. To encourage the habit, keep fruits and vegetables on hand for everyone in the household so that they become easier to reach for than less healthy alternatives.

One note: While organic farming has its benefits, both to the environment and the food it produces, the added cost of producing organic foods can be prohibitive for some families. But don’t worry—your non-organic selections still have great nutritional benefits. Experts advise washing and scrubbing all fruits and vegetables—organic or not—under running water to remove dirt, chemical traces, and germs. Removing the outer leaves of leafy vegetables can also reduce any contamination that exists.

Mix it up a bit!

It can be difficult for some to move away from their fruit and vegetable comfort zone, but do a little exploring—you’ll be surprised at how many tasty options are out there! Make a point to toss something different in your shopping cart, and add a variety of colors to keep the dinner plate colorful and more appealing.

Consider some foods that are new to you as well. Instead of potatoes, for example, give jicama a try. This root vegetable, with a crunchy texture and slightly sweet taste, is popular in Mexico, the Philippines, and Asia. It’s lower in calories, carbohydrates, and fat and provides more dietary fiber and protein than potatoes. Jicama is also high in antioxidants.

If you love Japanese food, you’re in luck: With the cultural emphasis on whole and plant-based foods, you can find plenty of healthy options when eating traditional Japanese foods. At home, making more stir-fry dishes is a tasty way to increase vegetable intake, and while you can add meat, you may not even miss it! Experiment a bit with leafy vegetables such as bok choy and explore the versatility of various cabbages.

Creative tips for keeping it fresh

While you can find fresh produce at most local grocers, here are some creative ways to look for fresh fruits and veggies so that you can incorporate them into your daily mix:

• Find “pick your own” farms in your area. This is a perfect warm-weather activity for the entire family or a group of friends on the weekend. While some farms offer limited specialties, such as strawberries or apples, others grow seasonal foods for months of farm-fresh fare.
• Consider growing your own fresh produce. These days, there’s no land required! Even apartment dwellers can grow some fruits and vegetables, such as lettuce, strawberries, and several herbs, in pots. Kids will get a kick out of seeing their plants’ progress and gain satisfaction in helping provide food for the family.
• Go online and have it delivered. Sometimes what busy households crave the most is convenience. Fortunately, we live in a time when online shopping and deliveries flourish, including for fresh produce. Some companies sell “misfit” fruits and vegetables, with odd shapes that may not appeal to the typical grocery-store shopper but are otherwise of the same quality and sometimes cheaper. And local farmers offer subscription-based boxes of their fresh produce (some may even include their farm-raised meat) for regular delivery.

Rally around fruits and vegetables

In times when taking care of our health could not be more important, there are only benefits to incorporating more fruits and vegetables into your diet. If you need help getting motivated or staying on track, your Transocean benefits can provide some support. UHC’s Rally app is designed to help you make changes to your daily wellness routine, including activities to help you improve your diet.

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