By Rosanne Rust

www.rosannerust.com

Summer produce abounds. This is a great time of year to expand your fruit and vegetable repertoire. Visit the Meadville Market House and pick up some fresh veggies, or pick up a new kind of fruit at the supermarket that you’ve never eaten before. Do not be afraid.

Fruits and vegetables are an important part of your daily diet. They provide essential vitamins and also fiber to keep your gut healthy. Fruits and vegetables can help people with diabetes control blood sugar and help lower blood cholesterol. They help those who are on a weight-loss program to lose weight, and they help anyone who is at a healthy weight to stay there.

There is no such thing as a “balanced diet” without fruits and vegetables. Raw or cooked, they are all good, so if you are interested in improving your health, make an effort to add more of them to your diet. This does not mean that a healthy diet is only composed of fruits and vegetables; but that they are part of a healthy, balanced diet.

Set some goals for yourself. If you are a “banana person,” make an effort to add another fruit to your day. If you only eat raw carrots, take a dare to try a new vegetables the next time you order out. Think about how you can add more vegetables to foods or dishes you already favor. Try the veggie pizza recipe on this page and you may be really be surprised at how much you love the flavors

Try these strategies to kick up your daily produce intake:

n Slice a fresh peach into your morning cereal or onto a scoop of vanilla ice cream for an evening treat.

n Wash three pieces of fruit in the morning and put them somewhere that will get your attention. Set a goal to eat them by the end of the day.

n Pack a small apple in your briefcase or car. Munch on it when hunger strikes mid-day.

n Blend some fresh blueberries with low-fat vanilla yogurt in the morning for a quick and healthy smoothie.

n Buy some plums. They are in season, quite small and take minutes to eat. They fit into your purse easily and can be eaten on the way out the door.

n Try fruit with meats and main dishes. Sliced peaches or mangos make wonderful additions to salsa or can be sautéed with chopped onions as a wonderful accompaniment to fish or poultry.

n Add fruit to your tossed salad. Sliced strawberries, pears or apples are delicious paired with fresh salad greens and small amounts of pungent cheeses such as blue cheese or feta.

n Buy what is in season and on sale. Farmer’s markets are a great place to stop for summer vegetables because you know what they offer is fresh and reasonably priced. This also adds some surprise to your diet — you just purchase whatever they have out on the table that day, then prepare it for dinner.