Make Produce the Star

Quick Win

Vegetables and fruit, central to the Mediterranean diet, are bursting with flavor and nutrients. Get more in your diet with these simple steps.

Try This Today

• Flip your ratio. Make vegetables the foundation of your meals, not an extra. Instead of baked chicken with a veggie side, for instance, top a big bed of greens and other veggies with slices of chicken. Our Cauliflower Rice Bowls and Spinach & Strawberry Salad highlight the veggie-forward approach. 
• Celebrate what’s in season. Your best option for freshness and flavor is local, seasonal produce. In the summer, try recipes like our Heirloom Tomato Salad and ​Very ​Berry Fruit Salad; in the spring, our Spring Pizza; in the fall or winter, Moroccan Chickpea-Stuffed Acorn Squash. 
• Explore techniques. Roasting brings out the natural sweetness of vegetables. Case in point: our Balsamic Roasted Carrots. Soups and stir-fries, like our Happy Family Stir-Fry, are a great way to get a variety of vegetables in one serving. 

Why

Eating plenty of fruits and vegetables may help protect brain function, according to a study of 2,865 adults ages 50 and older published in Nutrients in 2026.