A Guide to Eating Fruits and Vegetables in Season to Save Money
Eating “in season” is a big part of the Mediterranean Diet. But whatever your diet plan, make seasonal foods part of your meals, too. It’s not too hard and can help you eat right – and save money.
“With a little planning and some research, you can truly tailor your meals to reflect the seasons and do so economically,” said Beth Coats, RDN, LN, a registered dietitian with Avera St. Luke’s Hospital.
Eating on a budget can be a challenge with key tips often including buying canned or frozen fruits and vegetables. For fresh varieties, there are some tried and true inexpensive options all year round, but eating in season can also help you save.
What Is Eating In-Season?
Thanks to wider availability, you have options to eat things all year round. Eating in-season means buying things during their prime growing season. In South Dakota, you’ll see these in-season fruits and vegetables at farmer’s markets or farm stands.
The benefits are that the food is purchased and eaten closer to when it was harvested. That typically means the food is fresher, has more taste and more nutrients. If foods are grown locally, they also have fewer miles to be transported, which can affect cost.
How Do I Know What’s In-Season?
Supermarkets may market these products as local, but thanks to Country of Origin Labeling, you now can see where most of your food was grown.
The internet is also a great resource, including this seasonal food guide that lets you search by state. Pair these tips with a well-stocked pantry and you’ll be in great shape.
Unsurprisingly, the spring and summer months will provide a plethora of in-season options. To make use of the bounty, you can always can or freeze fresh veggies for later use. Others, like root vegetables, store well in the right conditions.
Here’s a general guide to seasonal foods in our five-state region to get you started.
Spring Season
Some of these, like asparagus, may be available for just a month or two, while others, like collard greens, can be harvested through fall.
- Asparagus
- Collard greens
- Garlic or garlic stems (called scapes, they look like green onions) that you can find at farmers markets and specialty shops
- Lettuce varieties
- Mushrooms (Local varieties are available year-round)
- Parsnips (these have a spring and fall season)
- Radishes
- Rhubarb
Summer Season
“While there’s no ‘bad’ season for fresh foods, when it gets hot, summer picks include berries and of course, watermelon,” Coats said. Here are some go-to choices for the hottest time of the year:
- Beets
- Bell peppers
- Black and blueberries
- Cantaloupe
- Cherries
- Cucumbers
- Green beans
- Peaches
- Tomatoes
- Strawberries
- Sweet corn
- Watermelon
- Zucchini
Fall Season
“Meal planning is always in season,” Coats said. “As the leaves begin to fall, there’s still a ton of great choices – fresh ones.” That’s because many summer veggies may still be producing, and others like winter squash really getting going.
- Apples
- Brussels sprouts
- Cauliflower
- Rutabagas
- Potatoes
- Sweet potatoes
- Winter squash
Winter Season
The frost doesn’t do us any favors this time of year, but some things do continue into colder months.
- Carrots
- Potatoes
- Pumpkins
- Sweet potatoes
- Turnips
- Winter squash
“No matter the season, it’s important to try new things, new methods of cooking and to research as much as you can,” Coats said. “There’s a lot of great options.”
Search our recipes to use your fresh produce. Learn about Avera nutrition services.
