Each color represents different vitamins, antioxidants and minerals. It’s like assembling your own wellness rainbow. Plus,
Pears and Apples Pears and apples offer soluble fiber (especially pectin), which supports digestion, gut microbiome health and steady blood sugar levels. They also provide antioxidants and natural sweetness, making them a nutrient-rich option for snacks or meals. Fruits and Veggies Boost Both the Body and Mind Here’s the good news: all those bright, crunchy, juicy fruits and veggies aren’t just good for your physical health, they’re powerful mood and brain boosters, too. And yes, science backs it up. Physical Health Benefits Fruits and vegetables deliver the essentials your body relies on: • Fiber for digestion, satiety and stable blood sugar • Antioxidants that reduce inflammation • Vitamins and minerals like vitamin C, folate, potassium and magnesium • Hydration, since many fruits and veggies are water-rich People who eat more produce consistently show:
colorful meals make winter feel less gray. Meals That Support Your Wellness
February naturally leans toward warm, grounding meals, and the good news is that comfort and nutrition can easily go hand in hand. This is a great month to rely on simple, produce-focused dishes that feel satisfying while still supporting your energy and overall health. Soups and stews built around winter vegetables like sweet potatoes, lentils, carrots and cauliflower offer steady nourishment and are easy to batch-cook for busy days. Warm breakfast options such as oatmeal with fruit, quinoa bowls or eggs paired with sautéed greens provide a balanced start and help keep you full throughout the morning. Roasting vegetables is another effortless way to bring out deeper flavor and natural sweetness. A little olive oil, salt and pepper is often all you need to create a versatile side or base for a meal. For snacking, choosing produce-based options like apples with nut butter, carrots with hummus, mandarin oranges, cucumbers with lemon, edamame or a quick fruit smoothie can help maintain steady energy between meals without the midafternoon crash. The Easiest Wellness Hack If you want to increase nutrient intake without changing your entire routine, try sneaking vegetables into dishes you already make. Try adding: • Spinach into pasta sauce • Shredded carrots into meatballs • Mushrooms into taco meat • Cauliflower into mashed potatoes • Zucchini into muffins • Peppers into scrambled eggs The Bottom Line Food should energize you, comfort you and support your well- being, not stress you out. February’s the perfect time to shift the mindset from: • Restriction to Nourishment • Guilt to Gentleness • Resolutions to Realistic Habits Your body is doing its best to keep you running through the coldest part of the year. The kindest thing you can do is give it color, warmth, fiber, hydration and foods that make you feel good not just physically, but emotionally, too. And remember: every time you choose produce, you’re choosing energy, immunity and mood boosts, just when you need them most.
• Lower risk of heart disease • Better immune function • Improved gut health • More stable energy throughout the day Mental Health Benefits
Here’s where it gets really interesting: produce helps your brain, too. Research shows that higher fruit and vegetable intake is linked to: • Improved mood and emotional well-being • Lower stress levels • Reduced symptoms of depression and anxiety • Better focus and memory • Increased overall life satisfaction Some studies even found that people who increased their produce intake felt happier within just two weeks. Produce is one of the easiest, most natural ways to support your physical and emotional well-being, no fancy supplements required. Add Color, Add Nutrition One of the simplest wellness habits you can adopt is the “Color Challenge.” Every meal, aim to add one color from fruits or veggies:
• Red berries or tomatoes • Orange carrots or citrus • Yellow bell peppers
• Green spinach • Purple cabbage • White mushrooms or cauliflower
17 Western Grower & Shipper | www.wga.com January – March 2026
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