Produce really does matter. Consuming more produce - and wider variety of produce - lowers the risk of heart disease, diabetes, even some cancers. For kids, it means more fiber for healthy digestion, vitamins and minerals for functioning immunity, potassium for muscle growth, and antioxidants for brain development.
Plus, regularly eating produce builds habits and patterns that will follow kids into adulthood.
But simply knowing these benefits doesn’t necessarily make it easier to eat them. Time, budgets, and picky eaters can derail even the best intentions. That’s why small, realistic changes are worth pursuing and celebrating. You don’t need a Pinterest-perfect overhaul; adding one piece of fruit or one veggie side this week is a meaningful step.
Only 2% of adolescents are meeting vegetable intake recommendations.
MMWR, here
September is officially National Fruits & Veggies Month. It’s a time when health campaigns flood your feed with glossy snack boards, rainbow-colored skewers, and kids happily chomping raw bell peppers.
That’s nice. But it’s also not most families’ reality.
In most homes, getting produce on the table looks less like Instagram and more like dumping frozen peas into mac and cheese or coaxing one bite of broccoli before the dessert negotiations begin.
And that’s okay. Because small, consistent steps matter more than curated moments.
The research is clear: eating more produce lowers the risk of chronic diseases, supports healthy weight, and builds eating patterns kids carry into adulthood.
But here’s the other truth: fruits and veggies are often more expensive, less convenient, and harder to get kids to eat than packaged alternatives. That’s not a personal failure—it’s the system we live in.
So instead of aiming for a total diet overhaul this September, let’s make National Fruits & Veggies Month about something real: adding small wins where they fit.
1. Start with one.
Add one fruit or veggie each day this week. That might mean apple slices at breakfast or cucumber on a sandwich. It doesn’t need to be big to make a difference.
2. Frozen counts.
Frozen veggies are picked at peak freshness and often more affordable. Toss frozen spinach into pasta sauce or frozen berries into yogurt.
3. Cans count, too.
Canned beans, corn, and tomatoes are staples in my kitchen. Rinse them to cut down on sodium and you’ve got a fast, affordable way to up the veggie count.
4. Let kids choose.
Each week, invite your kids to pick one new (or old) fruit or veggie, even if it’s something you wouldn’t usually buy. Giving them choice builds interest and increases the potential that they will try that new food.
5. Make it easy.
Visibility matters. Have grapes washed and in a bowl, not hidden in the fridge; Put baby carrots on a plate with dip instead of expecting your kids to dig them out of the produce drawer; Slice apples on a plate right after school, rather than suggesting your kids grab an apple ... these small changes make a difference. Kids (and adults!) eat more of what’s in front of them.
Looking for fruit and vegetable inspiration? Download this free PDF with more than 100 more and less common options!
Here’s the thing: National campaigns are great for awareness, but they can make parents feel guilty for not doing enough.
This month, skip the guilt and focus on progress. If your family eats one more veggie this week than last, that’s a win. If your kid finally tries the green beans (even if they don’t like them, yet!) that’s a win.
Little by little, those wins stack up. Celebrate them!
September is National Fruits & Veggies Month. You don’t need a Pinterest board or a rainbow platter to participate. What matters is creating realistic habits that work in your actual life.
So this month, set a simple goal: add one more fruit or veggie, in whatever form makes sense for your family. Frozen, canned, fresh, chopped, or microwaved ...they all count.
Because when it comes to produce, the practice is what matters most.
