Ever get to dinner and realize the closest thing you’ve had to a fruit or vegetable all day was the tomato sauce on your pasta? 

You are certainly not alone! Fruits and vegetables are some of the most important foods in our diet, yet many of us struggle to eat enough of them. In the United States, only about 1 in 10 adults meets the recommended amount of fruits and vegetables each day.

That is why September is a great excuse to give your plate a little makeover. National Fruits & Veggies Month is a reminder that eating more produce DOES NOT have to mean complicated recipes, expensive shopping trips or eating salads for every meal. Sometimes, it can be as simple as adding an apple to your breakfast or tossing a handful of frozen vegetables into dinner!

Why do fruits and vegetables matter so much?

We often hear that fruits and vegetables are “healthy,” but what does that really mean?

Fruits and vegetables are packed with nutrients your body needs, including vitamins, minerals, fiber, and beneficial plant compounds. Eating plenty of them as part of a balanced diet is associated with better overall health and a lower risk of chronic conditions such as heart disease, type 2 diabetes, and some cancers. And there’s another big benefit: they can also help with healthy weight management.

Sounds almost too good to be true? Sometimes the simplest advice really is some of the best: eat more plants!

Need some easy ways to make that happen? Check out our previous blog on how adding more fruits and vegetables to your meals can help you manage your weight and keep those stubborn extra pounds from creeping back on.

There is another reason to make room for these multi-color foods: how we feel.

Research has found an association between eating more fruits and vegetables and better psychological wellbeing. A systematic review examining 61 studies found that higher fruit and vegetable intake was generally associated with outcomes such as greater optimism, self-esteem and wellbeing, although the researchers also noted that the evidence does not prove that fruits and vegetables alone cause these improvements.

In other words, your orange is not a tiny therapist. But regularly eating a variety of colorful plant foods is one simple way to support both your physical and mental well-being.

And you do not need to overhaul your diet to do it. Start with the meals you already eat and look for one easy place to add a fruit or vegetable.

• At breakfast:Add a banana to cereal, berries to yogurt or oatmeal, or spinach and peppers to your eggs.
• At lunch:Add lettuce, tomato or cucumber to your sandwich. Grab a handful of baby carrots with your lunch. Toss tomatoes or leftover vegetables into pasta or soup.
• At dinner:Make vegetables an easy side dish. Microwave frozen broccoli, roast a bag of mixed vegetables, add peppers and onions to tacos, or stir spinach into pasta sauce.
• For snacks:Keep it simple. Grab an apple, orange or celery and carrot sticks. Pair fruit with a few nuts, or try sliced vegetables with hummus.

For most adults, a strong practical target is about 5 servings of fruits and vegetables per day, with an emphasis on vegetables.

Fresh is Not Always the Best

One of the biggest myths about fruits and vegetables is that fresh is always the most nutritious choice. Not necessarily!

Fresh, frozen, canned and dried produce can all be part of a healthy diet. And here is something that may surprise you: frozen fruits and vegetables can sometimes retain more nutrients than fresh produce that has spent days traveling, sitting in a grocery store and waiting in your refrigerator.

That is because produce destined for freezing is typically harvested when ripe and frozen soon afterward, helping lock in many of its vitamins and nutrients. Fresh produce is wonderful, but some nutrients can gradually decline during transportation and storage.

So do not underestimate the freezer aisle! Frozen berries can go straight into oatmeal, yogurt or a smoothie. Frozen spinach can be tossed into scrambled eggs or pasta sauce. A bag of frozen broccoli or mixed vegetables can become a dinner side in minutes – with no washing, chopping or worrying about vegetables spoiling in the refrigerator.

Canned foods are convenient, too. Canned tomatoes make a quick pasta sauce, while canned beans can add plant protein and fiber to soups, salads and meals. When choosing canned vegetables, look for no-salt-added when possible. For canned fruit, choose varieties packed in water or 100% juice without added sugar.

Dried fruit can also have a place. Raisins, dates, apricots or other dried fruits can add sweetness and nutrients to oatmeal, yogurt or trail mix. Just remember that drying concentrates both the fruit and its natural sugars, so a smaller portion goes a long way.

And what about juice? Choose 100% fruit juice and keep portions modest. Whole fruit is generally the better everyday choice because you get the fruit’s fiber and it tends to be more filling.

Most importantly, choose the form of produce that you will actually eat. Maybe you love picking out fresh vegetables every week. Maybe canned beans and tomatoes make healthy meals possible on busy nights. Or maybe frozen vegetables are your secret weapon because you have absolutely no interest in washing and chopping broccoli after a long day. That is perfectly fine!

And remember – vegetables do not have to be boring. Garlic, lemon, herbs, spices, olive oil or a favorite sauce can completely change the experience.

Healthy eating needs to work in real life. The best fruits and vegetables are the ones that make it onto your plate.

A September Challenge Worth Trying

September is a great time for a little reset. Instead of counting servings or setting strict rules, challenge yourself to try something new.

Pick up a fruit or vegetable you have never tried. Experiment with a new recipe. Visit a farmers market and choose something that is in season. Try roasting a vegetable you normally eat raw, or discover a new spice or seasoning that makes an old favorite taste completely different.

You might even make it a family challenge: How many different colors of fruits and vegetables can you eat in a week?

Take the Habit Beyond September

National Fruits & Veggies Month may end when September does, but hopefully one or two discoveries will stick with you.

Maybe you find a new vegetable you actually love. Maybe fruit becomes your go-to afternoon snack. Or perhaps you discover that keeping a bag of frozen vegetables in the freezer makes dinner just a little easier.

There is no single “right” way to eat more plants. Find what you enjoy, make it work for your life and keep going.

September is simply a good excuse to get started.