Take advantage of what’s in season to maintain a healthy diet

March is National Nutrition Month and there’s no better time than now to take notice of whether you consume enough nutritious elements in your diet. The Centers for Disease Control (CDC) and the USDA’s MyPlate nutrition guidelines recommend most adults eat 1 ½–2 cups of fruit per day and 2–3 cups of vegetables per day. According to the CDC, only 12.2% of adults meet the recommended daily fruit intake and only 9.3% of adults meet the recommended daily vegetable intake. These scary stats bring more tears to our eyes than slicing onions!

If you feel as though you fall short of these dietary to-do’s, don’t fret. Your friends here at O have whipped up some appetizing advice just for you!

Seek out what’s in season

Each season offers abundance in an array of produce. Some of O’s favorite spring splendors include: artichokes, asparagus, broccoli, corn, fennel, green beans, mango, oranges, pineapple, radicchio, radish, spinach, strawberries, swiss chard and watercress. We could go on and on, but you can choose your favorites from this list of fresh fare available in spring.

A diet rich in fruits and vegetables has a heap of health benefits and is vital to preventing such risks as obesity, type 2 diabetes, heart disease, high blood pressure and cancer. Make sure to mix a variety of nutritious and delicious elements into your diet in order to reap the rewards.

Decorate your diet with color

You’ve probably heard the phrase “eat the rainbow” and we couldn’t agree more. Naturally adding color to your plate in the form of fresh fruits and vegetables is a great way to incorporate a broad variety of vitamins and minerals into your daily diet. Plus, colorful cuisine is visually appealing and can encourage picky eaters to take a bite out of better-for-you foods.

Below is a special selection of O Olive Oil & Vinegar recipes that include fresh fruits and vegetables that are in season in spring and/or year-round. Plus, we’ve represented every color in the rainbow in this collection. Okay, now we’re just showing off…

Enjoy!

RED

Grapefruit, Kale Crunch Salad

Cranberry Shrub

Beet and Blood Orange Salad

Tomato Bruschetta

ORANGE

Grilled baby Carrots with O Sherry Vinegar

Blood Orange and Jicama Salad

YELLOW

Restorative Tonic

Grilled Corn with O Jalapeño Garlic Olive Oil

 

 

GREEN

Super Green Smoothie with O Organic Apple Cider Vinegar

Green Goddess Dressing

Chilled Asparagus Soup with O Fresh Basil Olive Oil

Healthy Winter Pesto

 

BLUE, INDIGO, VIOLET

Pork with Prunes and O Fig Balsamic Vinegar

Roasted Eggplant, Garlic and Tomato Salad

Radicchio Endive Fennel Salad

ENTIRE RAINBOW

Spicy Fruit Salsa

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Resources:

https://www.cdc.gov/nutrition/downloads/fruits-vegetables/2018/2018-fruit-vegetable-report-508.pdf
https://www.fruitsandveggiesmorematters.org/whats-in-season-spring
https://www.fruitsandveggiesmorematters.org/whats-in-season-all-year
http://www.eatingwell.com/article/275617/why-you-should-eat-the-rainbow-when-it-comes-to-fruits-and-vegetables/
https://www.fruitsandveggiesmorematters.org/taste-a-rainbow-of-fruits-and-veggies
https://www.oliveoiltimes.com/olive-oil-health-news/dietary-fiber-linked-to-lower-risk-of-heart-disease-and-cancer/67022