Shopping for produce that’s in season is one of the smartest strategies for eating healthier and saving money. When fruits and vegetables are at their peak, they’re not only more flavorful and nutrient-rich—they’re also more affordable. That’s because in-season produce is more abundant, requires less storage and transport, and is often locally grown, which reduces supply chain costs and environmental impact.

But knowing what’s in season can be tricky, especially if you rely on supermarkets where global imports blur the lines. That’s why having a month-by-month produce guide is so helpful. It allows you to build meal plans around what’s freshest and most budget-friendly—and it brings a natural variety to your diet throughout the year.

Here’s a seasonal breakdown of what to look for each month in most regions of the U.S. (Keep in mind that exact timing may vary slightly by climate and location):

• January–March: This is the season for hearty greens and root vegetables. Look for kale, collards, carrots, beets, sweet potatoes, citrus fruits like oranges and grapefruit, and cruciferous vegetables like cauliflower and Brussels sprouts.
• April–June: Spring ushers in asparagus, radishes, spinach, peas, rhubarb, and the first strawberries. Leafy greens like arugula and butter lettuce also shine during these months.
• July–September: Peak summer offers an explosion of flavor and variety. Tomatoes, zucchini, corn, cucumbers, bell peppers, eggplant, peaches, melons, and berries are all in season and perfect for raw eating or light cooking.
• October–December: Fall brings back squash, apples, cranberries, broccoli, cabbage, and parsnips. It’s also prime time for pumpkins and hearty greens like Swiss chard and mustard greens.

You can find detailed charts and regional variations in Seasonal Food Guides and by checking your local extension office or farmer’s market calendar. These resources help tailor your shopping to what’s truly in season where you live.

Eating with the seasons also supports local farmers, reduces the carbon footprint of your food, and brings a rhythm to your meals that aligns with nature. For example, cooling fruits and salads dominate in summer, while warming soups and roasted root vegetables are perfect for winter.

To make the most of this approach, consider printing or bookmarking a seasonal produce chart to keep in your kitchen. Use it to plan meals, write shopping lists, and take advantage of weekly produce sales that reflect seasonal abundance.

By shifting to seasonal shopping, you’re not just making healthier choices—you’re embracing a sustainable, budget-conscious way to eat that’s better for your plate and the planet.