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Eat Well, Be Well ~ Notes from the Nutrition Coordinator
If you shop at the Food Bank regularly, you know there are assortments of fresh fruit and vegetables available for shopping at any given time. Choosing fresh fruit and vegetables for your clients is valuable because:
- People who eat more fruits and veggies as part of a healthy diet reduce their risk of getting some chronic illnesses like stroke, diabetes, heart disease and some cancers.
- Fruits and vegetables that are rich in potassium (sweet potatoes, white potatoes, spinach, tomatoes, peas & mushrooms bananas, strawberries, watermelon, cantaloupe, and oranges) may help maintain healthy blood pressure, reduce risk of kidney stones and bone loss.
- They offer lots of fiber, which can help lower cholesterol, prevent constipation and help us feel full.
- Produce provides only a fraction of the calories found in grains and meats, but have great amounts of vitamins—especially Vitamins A, C & E.
How to Select and Prepare Fresh Produce
- Different colored fruits and vegetables have different vitamins. So choose a variety that includes deeply colored green, red, yellow, blue, orange and purple to increase health benefits.
- Eat raw or lightly cooked fruits and vegetables to get the most nutrition benefit.
- Fruits and vegetables are cholesterol free. Reduce or avoid cooking produce in fat (butter, oil, etc) to keep cholesterol and calories low.
- Choose produce that has no unusual odor or color.
- Cut away bruised parts before eating.
- Avoid bruising by handling produce gently.
- Scrub melons under running water to wash away germs that could spoil the inside of fruit during cutting.
- Watermelon should be an even color all over — fruit that is light on one side is not ripe.
- Uncooked sprouts have been linked to food illness—do not serve to elderly, young children or people taking medicine.
- Keep produce safe by cleaning cutting boards used to cut meat, fish or poultry with a solution of 1-teaspoon bleach to 4 cups water.
A healthy recipe you can use TODAY!
Fruit and Vegetable Salad
- 3 cups lettuce or salad mix (spinach is great to use)
- 1 cup fresh fruit with skin (peaches, pears, apples, etc.), chopped
- 1/2 cup raisins
- 1/2 cup walnuts or almonds (optional)
- 1/4 cup sugar or honey
- 1/4 cup vinegar (any flavor)
- 2 T mustard
- 1/2 cup vegetable oil
Mix first four ingredients in a large bowl. In a jar with lid combine sugar, vinegar, mustard and oil. Close lid and shake until blended. Toss salad with dressing. Serve immediately.
What is a “Food of the Month”?
Our “Food of the Month” is a product available in our Lowcountry
Food Bank's warehouses. It is one that meets our criteria of a healthy
food.
What is a LCFB's “Healthy Food”?
Healthy foods are fruits, vegetables, fish, lean meat and
poultry, low-fat dairy products, whole grains and foods that do not
contain excessive amounts of fat or caloric sweeteners.
How are our recipes designed?
Our recipes are designed with the clients of our agencies in mind:
those who are hungry and poor.
The recipes:
- Use ingredients common in Lowcountry kitchens.
- Are tasty and easy to prepare.
- Meet our criteria for a healthy food.
- Limit high priced herbs and spices which may included as optional
ingredients.
We’d Like to Hear from You
We encourage your comments. They will help us understand concerns and
interests of those who use “Eat Well; Be Well”. Please contact Germaine Hall, Nutrition Coordinator at the Lowcountry Food Bank, (843) 747-8146 ext.. 113 or ghall@lcfbank.org.
Sources: www.mypyramid.gov, www.cahe.nmsu.edu, www.foodsthatkeep.com.
Check out www.allrecipes.com! This site allows you to find other healthy recipes for our food of the month and even customizes a recipe when you change the number of servings.
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