Step into a supermarket several months ago and fresh (inexpensive!) strawberries, blueberries, cantaloupe, and watermelon hit you right as you walked in the store. But as temperatures have taken a plunge, so has the availability of fresh produce. Now, you have to look a bit harder for the displays of apples, bananas, and oranges.

Unfortunately, many people choose spice and warmth (think comfort foods) over produce during the fall and winter months. Fruit and vegetable needs don't decrease during these cooler months, however; if anything, we should be eating more. So here are some suggestions for getting your 2 1/2 to 6 1/2 cups a day (based on age, sex, and physical activity level - click here to see how much you need):   

  • Stick with fresh produce that's in season. In addition to apples, bananas, and oranges, try buying these fall/winter fruits and vegetables to eat plain or mix into dishes: cranberries, grapes, grapefruit, pears, broccoli, carrots, cauliflower, potatoes, snow peas, sweet potatoes, and squash.
  • Give frozen and canned produce a chance! We've said it before and we'll say it again - frozen and canned fruits and vegetables have been shown to have the same or even more nutrients than fresh. Flash freezing and canning happen immediately after picking and preserve the produce's nutrients. Rinsed and drained canned vegetables and beans are ready-to-go and frozen mixed vegetables and berries are so easy to add to recipes. Here are some easy seasonal recipes using canned and frozen produce:
  • Keep it simple. New foods and recipes might not be on your agenda for this holiday season so add a few fruits and vegetables here and there like a handful of frozen blueberries in your oatmeal, mushrooms, onions, and spinach to your pizza, or banana slices to your peanut butter toast.

The CDC and Produce for Better Health Foundation have more fruit and vegetable tip sheets and recipes than you'll ever need. Here are a few we really like:

Entertain the Fruit and Veggie Way

Fruits and Veggies On the Go

How to Use Fruits and Vegetables to Help Manage Your Weight

Share your fall/winter fruit and vegetable suggestions by "commenting" on this post on The Cooper Institute's Facebook page.