Most people are familiar with the MyPlate slogan: “Make half your plate fruits and vegetables.” There’s a good reason for this advice — fruits and vegetables are packed with nutrients that support health and wellness. One tasty, colorful, and versatile option to help fill that half of your plate is the tomato. https://myplate-prod.azureedge.us/sites/default/files/2024-05/MyPlate-Fact-Card-Tomato.pdf

Why Tomatoes Deserve a Spot on Your Plate

Although tomatoes are botanically a fruit, they’re typically prepared and eaten like a vegetable. They’re found in countless dishes and products, making them one of the most popular and accessible produce items. From backyard gardens to store shelves, tomatoes are everywhere — and for good reason.

In Florida, tomatoes grow relatively easily, making them a garden favorite. If you’re unsure how to get started, Master Gardeners in your community can help answer your questions and provide guidance.

There are many tomato varieties to explore—each with its own color, shape, flavor, and size. Some popular types include:

Roma tomatoes – great for sauces and pastes

Cherry tomatoes – sweet and perfect for salads or snacking

Beefsteak tomatoes – large and juicy, ideal for sandwiches

Tomatoes can be eaten raw or cooked. Serve them whole, sliced, cut into wedges, or crushed. Think of the comfort of tomato soup paired with a grilled cheese sandwich—a childhood favorite for many.

They’re also incredibly versatile in the kitchen: Add them to soups, stews, tacos, salads, casseroles, and pasta. Use them in products like tomato sauce, salsa, juice, paste, and more. Try them on skewers with cheese, or in creative dishes like fried green tomatoes—tangy and delicious!

Don’t Waste Tomatoes: Use Every Bit

If your tomatoes are starting to go soft or look less than perfect, don’t toss them! Slightly overripe tomatoes are great for making sauces, soups, stews, or roasted tomato dishes. This not only saves money but reduces food waste.

Nutrition Highlights

Tomatoes aren’t just tasty—they’re packed with nutritional benefits:

Lycopene: A powerful antioxidant that may help reduce the risk of heart disease and certain cancers

Fiber: One medium tomato contains about 1.3 grams of fiber

Vitamin C: Supports immune function and skin health

Potassium: Important for heart and muscle function

Water content: Tomatoes are over 90% water, helping keep you hydrated

Calories: One medium tomato (about 123g) contains approximately 22 calories

One cherry tomato contains approximately 3 calories

https://pmc.ncbi.nlm.nih.gov/articles/PMC8626194/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7823427/

 

Tomato Recipes

I love garbanzo bean salad with cherry tomatoes. YUM! Here are some recipes to try.

Garbanzo Bean and Vegetable Salad | Food Hero | Recipe

https://foodhero.org/recipes/garbanzo-bean-and-vegetable-salad

https://www.myplate.gov/myplate-kitchen/recipes?search=tomato&f%5B0%5D=usda_program%3A128

Growing Tomatoes

Here’s one easy way to have a successful harvest, according to Wade K., one of our excellent Broward County Master Gardener’s.

 

“When growing tomatoes in South Florida, start planting your seeds in October to November. When mornings are cooler, tomatoes tend to bloom better in these milder temperatures.”

 

Again, I suggest getting some trusted advice from a Florida Master Gardener when growing your own tomatoes. You can contact your local county extension office and speak with a Master Gardener about growing tomatoes. Broward County’s number is 954-756-8533.

You can read more on your own to learn more about tomatoes by clicking on these links.

https://gardeningsolutions.ifas.ufl.edu/plants/edibles/vegetables/tomatoes/

Tomatoes – Gardening Solutions

 

Food Safety

Always wash your hands with soap and water for at least 20 seconds before and after handling produce. Use a separate cutting board for raw and cooked foods. Food safety matters. https://www.cdc.gov/food-safety/prevention/index.html

Final thoughts

Tomatoes can be a part of a well-balanced meal plan. Add them to your grocery list today or consider growing your own. A fresh, delicious, warm, vine ripened tomato eaten right out of the garden is the best!

Whether in your garden or on your plate, tomatoes are a delicious way to boost your meals and snacks with flavor, color, and nutrition. Try a new variety, experiment with a recipe, or save those soft tomatoes for sauce. However you slice them, tomatoes are a great addition to a healthy diet.

Want to learn more about healthy eating from my Broward Family and Consumer Sciences blog series?

Beets-Delicious Beets – https://blogs.ifas.ufl.edu/browardco/2025/05/20/beets-delicious-beets/

An Apple a Day – https://blogs.ifas.ufl.edu/browardco/2024/12/13/does-an-apple-a-day-really-keep-the-doctor-away/

Onions – https://blogs.ifas.ufl.edu/browardco/2024/06/27/onions-onions-onions/

Avocados – https://blogs.ifas.ufl.edu/browardco/2024/05/01/delicious-avocados/

Bananas – https://blogs.ifas.ufl.edu/browardco/2024/04/17/go-bananas-on-national-banana-day/

Dietary Fiber – https://blogs.ifas.ufl.edu/browardco/2023/07/05/dietary-fiber/

Watermelon – https://blogs.ifas.ufl.edu/browardco/2023/07/05/sweet-and-tasty-watermelon/

Strawberries – https://blogs.ifas.ufl.edu/browardco/2023/03/27/enjoy-seasonal-strawberries/

Pumpkin – https://blogs.ifas.ufl.edu/browardco/2022/10/26/celebrate-national-pumpkin-day/

Vitamin C – https://blogs.ifas.ufl.edu/browardco/2022/05/04/orange-juice-is-one-good-source-of-vitamin-c/

Follow a Rainbow for Good Health – https://blogs.ifas.ufl.edu/browardco/2022/03/01/follow-the-rainbow-for-good-health-during-nutrition-month/

Vitamin C – https://blogs.ifas.ufl.edu/browardco/2020/01/21/star-fruit-a-source-of-vitamin-c/

Pumpkins – Decoration or food? – https://blogs.ifas.ufl.edu/browardco/2018/10/22/pumpkins-decoration-or-food/

Mango Season – https://blogs.ifas.ufl.edu/browardco/2018/08/10/its-mango-season-in-south-florida/

 

Brenda Marty Jimenez, MHM, RDN, LDN, FAND is a Registered and Licensed Dietitian with a Master of Science in Human Resource Management. Her professional focus areas include disease prevention, nutrition, wellness promotion, and food safety.

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