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Nourishing News: Farmers' Markets Make $ense
July 2007
Enjoy a walk around your neighborhood Farmers’ Market. It is a great
place to buy fresh herbs and produce, a good way to get some exercise
and helps support local farmers! You will find a vast array of seasonal
produce that is at its peak quality and ripeness. Produce provides nutrients
that are vital to our health including vitamins, minerals, and fiber along
with phytonutrients! Over 900 different phytonutrients have been identified
in fruits, vegetables, beans, whole grains, soy products as well as herbs
and spices.
Get
Your Colors!
Farmers’ Markets offer a variety of colorful produce. The more colorful
your plate, the healthier it is! Each color range of fruits and vegetables
contain different phytonutrients. These compounds may reduce the risk
of heart disease, stroke, various types of cancer, improve vision and
boost our immune system and memory! In fact, there may be more than 100
different compounds in just one vegetable!
Keep Produce Safe!
- Refrigerate It—to prolong the life and always refrigerate produce once it has been cut.
- Take Produce Straight Home—avoid side trips as produce will decline in quality when exposed to prolonged heat.
- Store Carefully—remove from plastic bags and store ripe fruits & vegetables separately in the refrigerator crisper drawers.
- Wash Hands—before handling produce.
- Clean Properly—just prior to preparation under clean, running cool water.
- Choose Wisely & Handle Gently—do not purchase bruised produce.
Shopping List: Color is the Key… Aim for 9 servings each day
One Serving equals: 1 cup of raw or 1/2 cup cooked vegetables or 1
medium piece of fruit.
Red: Memory, heart,
urinary tract health
• Apples
• Tomato
• Beets
• Strawberries
• Red
Pepper
• Cherries
• Pomegranate
Yellow/Orange: Heart
and vision health, strong immune system
• Lemon
• Carrots
• Cantaloupe
• Squash
• Mango
• Sweet Potato
Blue/Purple:
Healthy aging, memory, urinary tract health
• Blueberries
• Eggplant
• Grapes
• Blackberries
• Plums & Prunes
Green/White:
Vision, bone and tooth health
• Green Apples
• Brussels Sprouts
• Mushrooms
• Green Grapes
• Banana
• Zucchini
• Kiwi Fruit
• Leafy Greens
• Ginger & Garlic
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