By Christine Craig, MS, RDN, CDCES Founder: Nutrition for Daily Living
Summer offers an excellent opportunity to engage with fresh, seasonal eating and a local farmer’s market offers an ideal starting point for both inspiration and nutrition. In diabetes care, fruit and vegetable consumption are cornerstone nutrition recommendations, yet most Americans don’t get enough.
Fresh Fruit and Veggies Improve Health – Yet gaps exist
Increased consumption is associated with diabetes prevention, diabetes management, and reduced risk of cardiovascular and kidney disease. A recent meta-analysis found for individuals with Type 2 Diabetes, an additional 200 grams per day (about 2.5 servings) was associated with a 26% lower risk of all-cause mortality.¹
Despite these benefits, 2019 national data showed adults met only 12.3% of daily fruit recommendations (1.5-2 cups) and 10.0% of daily vegetables recommendations (2-3 cups).² The lowest intakes were found among males for fruit consumption and in individuals living at or below the poverty line for vegetable consumption. Barriers such as cost, limited access, lack of preparation skills, and previous food experiences all contribute to these gaps; however, by supporting access and confidence in use, we can help bridge this gap.
Taking Action to Address Food Quality and Access
In 2019, I experienced these challenges firsthand while working at a rural health clinic in Northern California serving individuals living with type 1 and type 2 diabetes. While we were making progress using population health strategies to support outreach and engagement, as a dietitian, I recognized we could do more to address food quality and access for our rural community.
A chance conversation at a community health event led to a grant opportunity and the creation of a Fruit and Vegetable Prescription program. Individuals attending diabetes care visits could be eligible to receive farmer’s market vouchers, aligning with the recent launch of a local downtown market. Although the market was not year-round, we saw this as an opportunity to help connect individuals at risk of low intakes with seasonal produce found at farmers’ markets.
Each week, we partnered with farmers to provide recipe cards, seasonal produce challenges, and activities that encouraged trying new foods into traditional meals. Although early outcomes were limited by the onset of COVID the following year, similar programs continue across the U.S.³, with studies suggesting potential long-term benefits for fruit and vegetable intake, food security, and clinical markers linked to diabetes and cardiovascular disease.⁴
Nutrition Assistance Programs Make a Difference
In addition to Prescription Programs, several other, currently funded⁵, nutrition assistance programs can help increase food dollars for farmers’ market spending. Many farmers’ markets across the U.S. now accept SNAP/EBT and programs like Market Match, WIC, and the Senior Farmers’ Market Nutrition Program, offering incentives by matching the value of EBT dollars spent on fruits and vegetables. Identifying participating markets in our communities and sharing how individuals can access these benefits may help reduce financial barriers and support more equitable access to fresh, healthy foods.
A helpful resource is the USDA Farmers Market Directory, which allows users to search by zip code for local markets and filter results to show those that accept SNAP or other benefits.
Getting Familiar with New Foods
Familiarity, exploring new foods, and obtaining skills for preparation can be another challenge. Tools such as the Seasonal Food Guide offers information by state and month on what produce is in season. Within this guide, you will find links to information on each type of food, including purchasing, storing, and cooking. Fruitsandveggies.org offers resources for health professionals, consumer handouts, information about each fruit or vegetable, seasonal guides, and recipes.
Clients have shared wonderful resources from Tiktok, Instagram, or YouTube for how to cook videos for new foods. Many farmers’ markets have their own pages, which can tell you what is in season at your local market that week. Planning meals and determining what to eat can be one of the most challenging aspects of nutrition management in diabetes. Knowing what is available, exploring meal planning ideas, helping shop with a plan, sharing tips, and engaging with farmers for preparation and storage advice can help build confidence in food selection.
Enjoying the Rainbow of Fruits and Veggies
At our local market in Northern California, produce such as berries, cucumbers, zucchini, cherry tomatoes, bell peppers, and leafy greens are plentiful and align well with diabetes nutrition therapy. Berries are high in antioxidants and fiber. Zucchini and cucumbers are hydrating non-starchy vegetables, perfect for raw salads or simple sautéed side dishes. Leafy greens, such as arugula, spinach, and Swiss chard, are rich in vitamins and minerals and pair well with many summer meals.
Ideas for incorporating these foods could include zucchini noodles tossed in pesto or a basic marinara sauce, a cucumber and tomato salad with vinaigrette, a berry and Greek yogurt bowl, or sautéed peppers and greens served with grilled chicken or a bean of choice. When healthcare providers connect individuals to accessible nutrition strategies, they support sustainable, community-based diabetes care that can promote health beyond the clinic walls.
Easy Plant-Based Recipe:
3- Minute Skillet Beans & Greens⁶
Time: 5 minutes, Cook Time: 3 minutes
Servings: 4 (¾ cup each)
Ingredients:
🫒 1 tbsp olive oil
🫘 1 (15-oz) can no-salt-added garbanzo beans (or rinse regular beans), drained
🌶️ 1 tsp curry powder
🌿 ½ tsp ground ginger
🧂 ¼ tsp black pepper
🥬 5 oz fresh baby spinach
🧂 ¼ tsp salt
💡 No spinach? Swap with kale, collard greens, or other leafy greens! (Note: heartier greens will need 2–3 more minutes to cook!)
🔥 Just heat, stir, and enjoy your speedy, healthy, and super tasty dish! 😋✨
Instructions:
-Heat the olive oil in a large skillet over medium heat.
-Add garbanzo beans, curry powder, ground ginger, and black pepper. Stir to coat the beans evenly in the spices.
-Add spinach and salt. Stir gently and cook for about 2½ minutes, or until the spinach is wilted and the beans are heated through.
-Serve warm.
Optional Add-Ins:
-For a saucier dish, add a few spoonfuls of the reserved bean liquid to the pan.
-Add a splash of coconut milk for a creamy, richer version.
Nutrition Facts (Per ¾ Cup Serving):
-Calories: 155, Total Fat: 6g (Saturated Fat: 0.7g), Carbohydrates: 21g (Dietary Fiber: 7g, Sugars: 4g), Protein: 8g, Sodium: 170mg, Potassium: 415mg
For More Information:
-Farmer’s Market Programs: https://www.fns.usda.gov/farmersmarket
-Find a local Farmer’s Market: Local Food Directory https://www.usdalocalfoodportal.com/fe/fdirectory_farmersmarket/
-Seasonal Food Guide: www.seasonalfoodguide.org
-Have a Plant: Fruit and Veggies.org: www.fruitsandveggies.org
Christine Craig, MS, RDN, CDCES
Founder: Nutrition for Daily Living
References:
- Faezeh Geravand, Mohsen Montazer, Seyed Mohammad Mousavi, Leila Azadbakht, Fruit and Vegetable Consumption and Risk of All-Cause and Cause-Specific Mortality in Individuals With Type 2 Diabetes: A Systematic Review and Dose–Response Meta-analysis of Prospective Cohort Studies, Nutrition Reviews, 2025;, nuaf013, https://doi.org/10.1093/nutrit/nuaf013
- Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults Meeting Fruit and Vegetable Intake Recommendations- United States, 2019. MMWR Morb Mortal Wkly Rep 2022;71:1-9 downloaded on June 18th 2025 from https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm?s_cid=mm7101a1_w
- Voucher Incentives and Produce Prescriptions downloaded on June 18th, 2025 from https://www.cdc.gov/nutrition/php/incentives-prescriptions/index.html
- Hager K, Du M, Li Z, et al. Impact of produce prescriptions on diet, food security, and cardiometabolic health outcomes: A multisite evaluation of 9 produce prescription programs in the United States. Circ Cardiovasc Qual Outcomes. 2023;16(9). doi:10.1161/CIRCOUTCOMES.122.009520
- Learn about how to take Action to Support Nutrition Programs by visiting Academy of Nutrition and Dietetics Leads Trusted Health Organizations in Urging Congress to Protect Investments in Nutrition Security downloaded on June 19th 2025 from
https://www.eatrightpro.org/about-us/for-media/press-releases/academy-leads-organizations-in-urging-congress-to-protect-investments-in-nutrition-security - Recipe from Diabetes Food Hub downloaded on June 18th, 2025.
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