Nebraska Senior Farmers’ Market Nutrition Program

It’s That Time of Year Again!

Points to Consider Nutritional benefits Good food safety practices Tips for using all that fresh produce

Nutritional Benefits Adequate nutrition is necessary for good health, functionality, and the ability to remain at home in the community. Fruits and vegetables provide many essential nutrients such as vitamins, minerals, fiber and other substances that are important for good health.

The Nutrients in Fruits and Vegetables Help You Maintain: a healthy heart. a lower risk of certain types of cancers. vision and eye health. a strong immune system. memory and mental function. healthy teeth and gums.

AND…Last but not Least… most fruits and vegetables are naturally low in fat and calories and are filling so they can help you avoid weight gain.

As we get older, it becomes more important that we consume enough of certain nutrients including the minerals calcium and potassium, the vitamins A and C, and fiber.

Let’s Look More Closely at Some of Those Nutrients and the Colorful Fruits and Vegetables that Provide Them

Calcium: maintains strong bones and teeth. helps muscles and blood vessels contract and expand. helps to send messages through the nervous system. is essential for blood clotting.

Potassium: may lower blood pressure. may reduce the risk of developing kidney stones. helps to decrease bone loss.

Vitamin A: keeps eyes and skin healthy. helps to protect against infections.

Vitamin C: helps heal cuts and wounds. keeps teeth and gums healthy. helps you absorb iron.

Fiber: when consumed with adequate fluid helps prevent constipation and maintain bowel health. helps to maintain a healthy weight. may help lower your risk of diabetes and heart disease.

Fiber To get the most fiber from your fruits and vegetables, eat the skin whenever possible.

Fruits and Vegetables are also Good Sources of Phytochemicals What the heck are Phytochemicals??

Phytochemicals: are substances in plant foods that are not essential nutrients like vitamins and minerals, but they may have health-promoting properties. may help reduce the risk of heart disease and certain types of cancer.

Phytochemicals So, include a rainbow of color in your diet in the form of a variety of fruits and vegetables to get an abundance of phytochemicals. Some are responsible for the flavor, aroma and color of fruits and vegetables.

How many servings of fruits and vegetables are recommended? 1½ to 2 cups of fruit per day 2 to 2½ cups of vegetables per day

Make Half Your Plate Fruits and Vegetables

Foods You Can Buy at the Farmers’ Market Fresh, raw, unprepared, locally grown fruits

Foods You Can Buy at the Farmers’ Market Fresh, raw, unprepared, locally grown vegetables

Foods You Can Buy at the Farmers’ Market Fresh, locally grown herbs

Foods You Can Buy at the Farmers’ Market Honey…. No, not that kind of honey!!

Foods You Can Buy at the Farmers’ Market Honey in its pure form, unprocessed, locally produced

Good Food Safety Practices Purchasing fresh produce Storing fresh produce Preparing fresh produce

Good Food Safety Practices Purchasing fresh produce o Look for produce that is not damaged or bruised. o Keep produce separate from raw foods like meat and poultry in your shopping bag.

Good Food Safety Practices Purchasing fresh produce o Go directly home from the market so you can properly store your purchases.

Good Food Safety Practices Storing fresh produce o Ripen some fruits such as peaches, pears and plums on the counter and then refrigerate. o Store some produce such as tomatoes, melons, potatoes and persimmons at room temperature.

Good Food Safety Practices Storing fresh produce o Store most other fruits and vegetables in a clean refrigerator at 40 degrees or below in a perforated bag to help maintain quality. o Make your own perforated bags by making several small holes in a food-grade plastic bag with a sharp object.

Good Food Safety Practices Preparing fresh produce o Before and after preparing fresh produce, wash your hands for 20 seconds with warm water and soap.

Good Food Safety Practices Preparing fresh produce o Wash fruits and vegetables thoroughly under running water just before eating, cutting or cooking, even if you plan to peel it.

Good Food Safety Practices Preparing fresh produce o Do not wash produce with soap or detergent. o After washing, dry with a clean paper towel.

Good Food Safety Practices Preparing fresh produce o For produce with thick skin, such as melons, use a vegetable brush when washing.

Good Food Safety Practices Preparing fresh produce o Produce with a lot of nooks and crannies like cauliflower, broccoli or lettuce should be soaked for 1 to 2 minutes in cold clean water.

Good Food Safety Practices Preparing fresh produce o Some produce such as raspberries should not be soaked in water. Put fragile produce in a colander and spray it with water.

Good Food Safety Practices Preparing fresh produce o Be sure to refrigerate cut or peeled fruits and vegetables within two hours after preparation.

Tips For Using All That Fresh Produce Recipe Handout

Tips For Using All That Fresh Produce Nebraska Our Best to You Recipes

Quick Tips For Using All That Fresh Produce Mix sliced fruit or berries with yogurt or cereal. Add apple chunks to tuna or chicken salad.

Quick Tips For Using All That Fresh Produce Make fruit smoothies by blending together fresh fruit, fruit juice, and yogurt. Add fresh fruit to oatmeal, pancakes, or waffles.

Quick Tips For Using All That Fresh Produce Use a lot of colorful vegetables to make a salad. Dress with low-fat salad dressing. Add lots of vegetables to sandwiches.

Tips For Using All That Fresh Produce Herbs – use them to create flavorful fruit and veggie dishes

Use Those Herbs! Add basil to most vegetable dishes; especially good when paired with tomatoes

Use Those Herbs! Sprinkle snipped chives over finished soups, sauces, salads or deviled eggs; mix into mashed potatoes

Use Those Herbs! Mix cilantro into raw vegetables dishes such as fresh fruit salad and cucumber salad, and don’t forget salsa made with those fresh tomatoes!

Use Those Herbs! Add dill to roasted vegetables & potato dishes or make a low-fat dip for vegetables by adding to yogurt or cottage cheese

Use Those Herbs! Oregano is great on broiled tomatoes, in salad, on roasted vegetables; in many vegetables dishes

Use Those Herbs! Add mint to your iced tea or make a refreshing fruit dish by tossing it with watermelon or fresh strawberries

Use Those Herbs! Add rosemary to roasted vegetables or a vegetable casserole before cooking

Use Those Herbs! Thyme is great in vegetable soups; try adding some to fresh sweet corn dishes

It’s True…. Fruits & Veggies are Nutritious AND Delicious!

Enjoy Your Purchases from the Farmers’ Market!

Resources Agricultural Research Service Image Gallery, Centers for Disease Control ChooseMyPlate.gov National Resource on Nutrition and Aging Colorado State University Extension University of Nebraska Extension Food Safety at the Farmer's Market University of Maine Cooperative Extension Produce for Better Health Foundation Nebraska Our Best to You Fruits and Vegetables Matter, Fruits & Veggies: More Matters, WebMD fruits-and-vegetables-to-your-diet-get-started fruits-and-vegetables-to-your-diet-get-started