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Tag: produce

Farmers Market: Fresh Produce & More

HEALTHY EATING

Eating a whole-food, plant-based diet is one of the best things you can do for your health. Foods found at local farmers markets may be more nutritious as they are picked at the peak of ripeness. And, since they don’t have to travel a long distance to reach you, they’re better for you and the environment. Try these tips to get the most out of your next trip to the farmers market.

Buy what’s in season

The foods that are growing in abundance in each season will likely be the least expensive. They will also be the most delicious! Nothing beats a fresh, in-season fruit or vegetable.

Get to know the farmers

The people who grow your food are a wealth of knowledge. Ask them for recommendations and cooking ideas. They can help you be a better shopper and a better eater!

Don’t stop at produce

Most farmers markets have vendors selling eggs, meat, cheese, honey, flowers, fresh bread, and so much more. Take advantage of all the tasty, local products your area has to offer.

Shop early for the best selection

The good stuff often goes fast. Get there early to find the best and prettiest produce.

Or shop late for the best deals

If you’re shopping on a tight budget, hit the farmers market near closing time. Many vendors will offer discounts so they don’t end up with a lot left over.

© American Institute for Preventive Medicine

January 23, 2026
Eat Whole Fruit

Nutrition

Have you ever wondered whether drinking a glass of orange juice is much different, nutritionally, than eating an orange? Or whether a glass of apple juice is better than an apple?

Fruit juice is a fine alternative to soda or alcoholic beverages. And in some cases, juice is a rich and convenient source of vitamin C. But whole fruit has some advantages over juice. Ounce for ounce, whole fruit:

* Is more filling, and therefore satisfying.

* Contains fewer calories.

* Has more fiber.

Studies show that fiber (present in fruit, but not in juice) helps regulate metabolism of carbohydrates, so sugar in fruit is absorbed more slowly than the same sugar in fruit juice. And when sugar of any kind moves into the bloodstream more slowly, your body releases less insulin, a hormone that regulates blood sugar levels and keeps them from fluctuating wildly. And you feel better when your blood sugar levels are on an even keel.

Be aware, too, that many “juice drinks” contain only a small percentage of real juice. The rest is water, sweeteners, coloring, and flavoring. Whole fruit, on the other hand, is 100 percent fruit.

© American Institute for Preventive Medicine

January 23, 2026
To Market, To Market, Shop Smart

Nutrition

Choose healthy and low-calorie foods.

Look at buying healthy, low-calorie foods. When you buy them, the more likely you are to eat them. And when you do not buy foods high in sugar, fat, and empty calories, they are not there to tempt you.

Start with planning.

Plan for meals that will be eaten at home, lunches that need to be packed, and for healthy snacks. Make a shopping list before you go to the store. And shop after you have eaten. If you are hungry, you will be more tempted to buy foods high in fat and/or sugar, such as cakes, cookies, cheese puffs, and other packaged snacks.

Location! location!

For nutrient-dense foods that are lower in calories, shop the perimeter of the store. To fill half your plate with fruits and veggies, start at the produce section. Then choose whole-grain cereals and packaged and canned products low in sodium from middle aisles. Try to avoid the cookie, candy, and chips aisles. Then choose fresh fish, lean meats, and dairy products low in fat. Finish in the freezer section for more fruits, veggies, and fish. Choose items without added sugars, fats, and sauces.

Items to include on a healthy shopping list:

* Skim or 1% milk

* Low or reduced-fat cheeses

* Eggs or egg substitute

* Unprocessed meats, fish, poultry

* Low-sodium or no-salt added canned soups & vegetables

* Whole grain breads and cereals

* Rice crackers

* Low-sodium or unsalted crackers

* Frozen vegetables without added sauces

* Fresh fruits and vegetables

* Unsweetened tea

* Fat-free and reduced-fat salad dressings

* Unsalted nuts and seeds

* Canola and olive oils

Action Step

Remember to compare food labels for calories, fat, sugars, and vitamins and minerals per serving. Use coupons wisely.

© American Institute for Preventive Medicine

January 23, 2026
Fruits & Vegetables

Healthylife® Weigh

Part 2

Fruits & vegetables make up the biggest part of MyPlate.

Why should I eat fruits & vegetables?

1. Fruits & vegetables are packed with nutrients. They provide essential vitamins and minerals, fiber, and a variety of phytochemicals (plant chemicals) that may play a role in preventing certain diseases.

2. Fruits & vegetables contain water that helps you stay hydrated.

3. Fruits & vegetables are high in fiber, which improves digestion and helps you feel full. Fiber also helps you use the energy from your food for a longer period of time, reducing feelings of hunger.

4. Fruits & vegetables are tasty and can be prepared in many ways. They can add color, crunch, and flavor to your meals and snacks!

Aim for variety

Fruit: Choose a variety of whole fruits. The skin contains many unique nutrients and a lot of heart-healthy fiber. Choose fresh, frozen, canned (in juice to avoid added sugars), or dried fruits. ½ cup of fruit counts as:

* ½ cup raw or cooked fruit

* 1 small banana, peach, or orange

* 1 large plum or 16 seedless grapes

* ½ cup of chopped, cooked, or canned fruit

* 4 tablespoons or 1/4 cup of raisins, prunes or dates

* ½ cup 100% fruit juice

Vegetables: Include a variety of choices during your day. Choices can be fresh, frozen, or canned (choose low-sodium options). 1 cup of vegetables counts as:

* 2 cups raw leafy vegetables

* 1 cup of other vegetables; cooked or chopped raw

* 1 cup 100% vegetable juice (choose juices less often)

© American Institute for Preventive Medicine

January 23, 2026
Fruits & Vegetables 2

Healthylife® Weigh

Menus & Recipes

Choose a wide variety of whole fruits and vegetables for a huge assortment of vitamins, minerals, phytochemicals, and fiber. Select fresh, frozen, dried, or canned. Choose canned fruit packed in juice to avoid added sugar. Choose canned vegetables with reduced or low sodium levels. Try to include a fruit or vegetable with most snacks and all meals.

½ cup of fruit counts as:

* ½ cup raw, chopped, cooked, or canned fruit

* 1 small banana, peach, or orange

* 1 large plum or 16 seedless grapes

* ½ cup 100% fruit juice

* ¼ cup dried fruit

1 cup of vegetables counts as:

* 2 cups raw leafy vegetables

* 1 cup of other vegetables, cooked or chopped raw

* 1 cup 100% vegetable juice (choose less often)

© American Institute for Preventive Medicine

January 23, 2026
Help Your Refrigerator Help You

Healthylife® Weigh

Part 4

Once foods are right in front of you, it is harder to make a choice based on what your body needs. Instead, you are likely to choose foods based on these factors:

* If you can see it

* Color

* How fresh you think it is

* What you think it tastes like

* If you’ve thought about the food earlier or the reward you will get from having the food

Tips for a Weight-Friendly Fridge

* Store chopped veggies and fruits on the middle shelf at eye-level. Use clear glass or plastic containers.

* Put less-healthy leftovers in the crisper or behind healthier options. Store healthy leftovers in clear containers or with clear plastic wrap.

* Avoid washing fruit (especially berries) until you are ready to eat (moisture invites mold).

* Wrap cake, pizza, and other less healthy leftovers in aluminum foil or use solid-colored containers.

* Use the produce drawer to hide sweets and less-healthy foods.

* Put washed grapes or cherry tomatoes in a colander. Put this on a plate to allow liquid to drain.

* Keep hard-boiled eggs, string cheese, grilled turkey burger patties, and non-fat or Greek yogurts in front for easy, high-protein snacks.

* Keep all un-opened sodas and sugar-sweetened drinks out of the fridge. Out of sight, out of mind!

Plan Your Refrigerator Layout

Plan where you are going to place healthy foods. Plan, too, where you are going to place less healthy foods. Use specific examples of foods you already have or that you plan to buy.

© American Institute for Preventive Medicine

January 23, 2026
Arm Yourself With A Vegetable Scrubber

HEALTHY EATING

A University of Nebraska-Lincoln food safety specialist said it is important to properly wash fresh produce before eating to reduce harmful microorganisms that could cause foodborne illness.

Wash produce with running water and then let that water go down the drain. Do not just soak the produce, said Julie Albrecht, UNL Extension food safety specialist at the Institute of Agriculture and Natural Resources.

If there is something on the outside of a food, soaking it could allow the microorganisms to spread to other parts of the food or to other produce in the same sink. Running water washes the microorganisms down the drain.

“It’s really just about preventing cross contamination,” Albrecht said. “Always use a colander or strainer so the water goes through the produce instead of just letting produce sit in water.”

It is important to wash all fresh produce, even ones with rinds that are not eaten, Albrecht said. Bacteria could be living on the surface and then spread to the inside of the fruit when the rind is cut.

Scrub foods with tough surfaces, such as melons and potatoes, with a vegetable scrubber.

Immediately refrigerate fresh produce after cutting it. Most fruits and vegetables can be stored at 40ºF or below, which is cold enough to prevent microorganisms from growing.

“Once you cut something or peel it, keep it cold, refrigerate it. Do not let it sit out at room temperature because microorganisms grow best around temperatures of 80 to 100. Plus, your food will be crisper and of a better quality,” Albrecht said.

Leafy vegetables and tomatoes have been linked to foodborne illness outbreaks in recent years, so take extra care to wash them and keep them cold, Albrecht said.

Be sure to also wash hands, surfaces, and utensils before handling raw produce.

While shopping, only buy the best-looking produce that will stay fresh the longest. “Pick high-quality produce with no bumps or scratches at the peak of ripeness or maybe a little under ripe,” Albrecht said. “And make sure there is no mold, especially on berries.”

© American Institute for Preventive Medicine

January 23, 2026
Wash And Eat

HEALTHY EATING

Pesticides are compounds that help to protect crops from devastating pests and weeds. Whether conventional or organic, farmers safely and carefully use pesticides as necessary to control insects, weeds, and fungus (organic farming does permit the use of certain pesticides), says the International Food Information Council.

Pesticide residues are tiny amounts of chemicals that may remain on food from their application to crops while being grown on the farm. Some crops are less susceptible to pesticide residues, such as those with a husk (corn), shell (peanuts), or skin (bananas). However, even those without an outer layer are safe to eat, and simply washing raw fruits and vegetables before eating them removes most traces of pesticide residues.

© American Institute for Preventive Medicine

January 23, 2026