Produce Department

Cartoon Pear holding plate of produce

MyPlate shows that half of your plate should be fruits and vegetables. The produce department has all the fresh veggies and fruits you need to fill up your plate. This department will be the best place to look for in-season produce options, but remember that you can also find produce options throughout the store including in the frozen foods and canned foods aisles. 

Fresh, Frozen and Canned

Since half of your meals should be made up of fruits and vegetables, it’s important to make sure you can find a variety of affordable options. Fruits and vegetables are found most commonly in the fresh produce department, the canned food department, and the frozen foods department. Regardless of where you find your fruits and vegetables in the store, they all provide a great source of nutrition! See below for a breakdown of some of the pros and cons of purchasing produce in each form.

Comparing Types of Produce
Produce Pros Cons

Fresh

  • Very affordable when in-season
  • Most can be eaten as-is with very little prep
  • Shorter shelf life
  • May be more expensive when not in-season
  • Access to fresh produce may be limited based on where you live.

Frozen

 

  • Frozen at peak ripeness, so it is very similar in flavor and color to fresh produce
  • Easy to store for longer
  • Affordable, even when out of season
  • Nutrition content comparable to fresh
  • May contain added salt, sugar or fat if packed in a sauce
  • Texture may be softer due to freezing process
  • Usually requires some kind of prep

Canned

 

  • Long shelf life
  • Recipe-ready since they have already been cooked during canning
  • Very affordable, regardless of season
  • Easy to store
  • Nutrient content comparable to fresh
  • May contain added sodium or sugar
  • Texture will be less crisp than fresh
Fresh, Frozen and Canned: Know Before You Go
  • Fresh produce is most affordable when purchased in-season
  • Canned and frozen fruits and vegetables are picked at peak freshness and immediately packaged so they retain the most nutrients possible. 
  • The most important thing to remember is to make sure you are getting lots of fruits and vegetables in your diet. It doesn't matter as much which version you purchase. Choose fresh, frozen, or canned based on whatever works best for your budget and family.

Buying Produce In-Season

When produce is purchased in-season, it can be much more affordable. You can even freeze fresh produce to use later when there is a good sale in the produce department. To give you an idea of which items to look for each season, check out this list of fruits and vegetables by season.

Fruit and Vegetables by Season
Spring Summer Fall Winter All Seasons

Asparagus

Avocados

Broccoli

Cabbage

Collard Greens

Garlic

Kale

Kiwifruit

Lettuce

Mushrooms

Onions

Peas

Pineapples

Radishes

Rhubarb

Spinach

Strawberries

Swiss Chard

Turnips

Avocados

Beets

Bell Peppers

Blackberries

Blueberries

Cantaloupe

Cherries

Corn

Cucumbers

Eggplant

Garlic

Green Beans

Honeydew

Melon

Lima Beans

Mangos

Okra

Peaches

Plums

Raspberries

Strawberries

Summer Squash

Tomatillos

Tomatoes

Watermelon

Zucchini

Beets

Bell Peppers

Broccoli

Brussels Sprouts

Cabbage

Cauliflower

Collard Greens

Cranberries

Garlic

Ginger

Grapes

Green Beans

Kale

Kiwifruit

Lettuce

Mangos

Mushrooms

Onions

Parsnips

Pears

Peas

Pineapples

Potatoes

Pumpkin

Radishes

Raspberries

Rutabagas

Spinach

Sweet Potatoes

Yams

Swiss Chard

Turnips

Winter Squash

Avocados

Beets

Brussels Sprouts

Cabbage

Collard Greens

Grapefruit

Kale

Kiwifruit

Leeks

Onions

Oranges

Parsnips

Pears

Pineapples

Potatoes

Pumpkin

Rutabagas

Sweet Potatoes

Yams

Swiss Chard

Turnips

Winter Squash

Apricots

Apples

Bananas

Carrots

Celery

Herbs

Lemons

Limes

Buying Produce In-Season: Know Before You Go
  • Check flyers to see which fresh produce items are on sale because they will often be the produce that is in-season.
  • If there is a really good deal on in-season produce, think about buying extra to freeze for cooking with later.
  • If you want to purchase certain out-of-season produce items, check the frozen or canned versions first to see if they are more affordable. 

Organic vs Conventional Produce

When it comes to organic produce, it tends to be much more expensive than conventional produce, but the current research has not shown a big difference in the nutritional value between organic and conventional produce. Both conventional and organic produce must meet pesticide residue standards set by the USDA.

The bottom line is that it is most important to include a variety of affordable fruits and vegetables in your daily meals, regardless of whether they are organically or conventionally grown.