May Seasonal Eating Guide

Monthly dining tips curated by the Vizer team to help you live, eat and shop healthfully.

One of the most actionable ways to promote community-wide health is adopting a seasonal eating routine.

Although a buzzy-word, the concept of eating locally grown, recently harvested produce dates back through all of human agricultural history. Before you could shop for all of your ingredients at a local grocery store 365 days a year, societies relied on what food was environmentally available to meet nutritional needs.

Not only is eating what's in season shown to increase the nutrient density of your diet, but it also supports local food systems and ecological farming practices!

A good example of local food sourcing at work is the relationship between local farmers and charitable food distributors. Through food system partnerships, Food Banks across the country are able to source surplus nutrient-dense produce for populations in need.

This farm-to-table distribution approach increases the health profile of the foods served, while also minimizing the need for long-distance transport.

Check out our recommendations for your May shopping list!


Apricots are a light-orange colored fruit with many health benefits. These fruits are similar- looking to peaches but have a more tart flavor.

Health Benefits:

  • Improves Eye Health

  • Contains Vitamin A

  • Reduces Cataracts

  • Contains Beta Carotene (good for sunburns and UV damage)

It is recommended to eat about 3-4 apricots a day to gain the most nutrition out of them.

Dried apricots are also a great snack! When dried, they contain calcium, magnesium and are low calorie.


Cherries are a small grape-like fruit that are bright red and full of nutrients. It's a fruit that is great for a mid-day snack.

It may improve sleep, symptoms of arthritis and contains vitamin C and potassium.

According to Healthline, 1 cup (154 grams) of raw cherries includes:

  • Calories: 97

  • Protein: 2 grams

  • Carbs: 25 grams

  • Fiber: 3 grams

  • Vitamin C: 18% of the Daily Value (DV)

  • Potassium: 10% of the DV

  • Copper: 5% of the DV

  • Manganese: 5% of the DV

Interesting Fact: Nutritionists suggest eating 25 sweet cherries and 100 tart cherries per day to gain the most of their nutrition.


Okra is an uncommon fruit, normally cooked as a vegetable, that is used in Southern American cuisine and most famously gumbo. It comes in two colors, red or green. The red colored okra changes to green when cooked!

It has many health benefits such as:

  • Vitamin C

  • Vitamin K1

  • Packed with antioxidants

  • Lowers heart disease risk

  • Vitamin B9 (Folate)

Okra is an excellent addition to a pregnant woman's diet because it's high in folate which is needed to prevent neural tube defects.


Strawberries are one of the most popular fruits all-year round. They can made into desserts, jellies or jams.

Health Benefits:

  • Full of antioxidants (helps with inflammation)

  • 26% Fiber

  • Can prevent cancer

  • Helps with heart health

Strawberries are 91% water meaning that they are low in calories. They are also prefect for a refreshing snack.

Try these recipes!


Follow along monthly for updated seasonal eating tips and recipe suggestions. If you make your own recipes from these suggestions, tag #vizerexplore and @vizerapp on social so we can share your creations!