Fill Your Plate With Fresh Produce

September is Fruits & Veggies: More Matters Month

Did you know there are more than 200 varieties of fruits and vegetables? That’s more than 200 different flavors and textures to enjoy! And the variety doesn’t end there. You still have color, shape and the many ways to prepare fruits and vegetables to take into consideration when mixing things up. Good for your family and fun for your children, fruits and veggies can offer something new almost every day.

September is a great time to start exploring the wide world of fruits and vegetables. It’s Fruits & Veggies: More Matters Month, an effort by the nonprofit Produce for Better Health Foundation to encourage people to fill half their plate with fresh produce. There are plenty of tasty fruits and veggies to be had in the late summer and early fall. You can read our guide to what’s in season and learn more about how to select fruits and vegetables, store them and their nutrition information.

Did you know that eating fruits and vegetables has many health benefits for adults and children? People who eat a healthy, balanced diet with plenty of fruits and vegetables can help lower their risk for:

  • Heart disease
  • Type 2 diabetes
  • Some types of cancer
  • Obesity
  • High blood pressure

The Fruits & Veggies: More Matters website features lots of ideas on how to improve your family’s diet.

To get started this month, try this easy carrot dip recipe. Serve it with toasted whole grain pita bread or crackers. 

Easy Carrot Dip

Preparation time: 10 minutes

Makes 6 servings, 86 calories per serving


6 carrots, shredded

1 1/2 cups nonfat yogurt, plain

1 clove of garlic, mashed

1 Tbsp. olive oil

Juice from 1/2 a lemon

1/2 tsp. salt

18 4-inch celery strips 24 cherry tomatoes


Wash, peel and grate carrots.

Add garlic, olive oil, lemon juice and salt to yogurt.  Stir.

Add carrots to yogurt mixture.  Mix well.

Serve with celery, tomatoes and other vegetables, if desired.

Make food preparation a family activity! Have your children help prepare the carrot dip. While you’re in the kitchen, share these cute riddles with your kids.

What did the father tomato say to the baby tomato whilst on a family walk? Ketchup!

What vegetables are a sailor’s enemy?             Leeks!

Why did the tomato blush? Because he saw the salad dressing!

When do you know a banana wants to dance? When you see a banana shake!