NIFS Healthy Living Blog

In recent years, carbohydrates have seemingly been blamed for our health problems. Many of us now shun potatoes, rice, and even fruit in fear of the dreaded pounds that could come with eating carbohydrates. While many diets demonize carbohydrates, others preach the benefits of higher-carbohydrate diets. Through all of this confusion, I will try to set the record straight.

No single food or food group should be blamed for weight gain or credited with weight loss. Carbohydrates span a broad range of foods, from beans, fruits, and veggies to pizza, pasta, cookies, and French fries. While we hate to oversimplify the equation, weight gain does come down to calories in versus calories out. If we eat too much of anything—even fruits and veggies—we will gain weight. The caveat is that fruits and veggies are nearly impossible to eat too much of because they are rich in fiber and low in calories, while other foods can pack a calorie-dense punch in a very small serving.

How easy is it to eat an entire bag of Chex Mix while you might struggle to eat half a cup of carrots?

Carbohydrates and a Healthy Diet

Carbohydrate-rich foods form the foundation of a healthy diet. The National Academy of Sciences recommends people consume 45–65% of their daily calories from carbohydrates. In a 2,000-calorie diet, this is equivalent to 225–335 grams daily. Carbohydrates are crucial for energy production in the body for working muscles, fuel for proper mental function, supplying vitamins and minerals, as well as providing large amounts of fiber for decreasing risk of chronic disease like heart disease and cancer. Many foods contain carbohydrates: whole grains, fruits, starchy veggies, milk and dairy, pasta, beans, and refined/processed foods.

Should I Avoid Carbohydrates?

In recent years, many have found lower-carbohydrate, higher-protein diets to be beneficial in weight loss. However, the long-term effects of such a diet are not well studied. Many “low-carb” diets can lead to an increase in foods like red meats, processed meats, and saturated fat–containing foods like cheese, butter, and cream. Carbohydrate-rich foods provide numerous health benefits and you should not avoid them. Certain areas of the world called Blue Zones offer an interesting look into the benefits of a higher-carbohydrate diet. They have not only the highest rates of longevity but also very low rates of chronic disease. Blue Zone populations consume 95% of their calories from vegetables, fruits, grains, and legumes and eat meat sparingly.

“Good” Versus “Bad” Carbohydrates

But it is important to think about the types of carbohydrates you are consuming. Unrefined carbohydrates are unprocessed, whole foods that are high in fiber (and many other nutrients) and digest more slowly. Unprocessed, whole-food carbohydrates help you feel fuller and get you through the day feeling less hungry. Processed carbohydrates lack fiber and may have added oils and sugar—they can leave you feeling low on energy as they are quickly digested and burned for fuel. Unprocessed carbs are key to long-term health and can help with weight control. They also guard against type 2 diabetes, cancer, and cardiovascular problems. Try to limit most processed carbohydrates because they are low in nutrients and high in calories.

Unprocessed Carbohydrates

• Oats
• Brown rice
• Fruit
• Beans
• Whole grains
• Vegetables

Processed Carbohydrates

• Soda
• Baked treats
• Packaged sweets/snack foods
• Fruit juice
• Breakfast cereal

Did you now that in 1915 the average American consumed 17.5 pounds of added sugar in a year? As of 2011, the average American consumed over 150 pounds of sugar annually!

In summary, carbohydrates should be welcomed to not only help with weight management but also prevent disease. Make most of your carbohydrates whole, unprocessed foods for a balanced, healthy diet while enjoying the processed/refined carbohydrate foods in moderation. And if you’d like some help with figuring out what to eat, look into Nutrition Coaching at NIFS.

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

“Aim to consume a diet that is high in fruits and vegetables.”

“Make half of your plate a fruit and vegetable.”

“Consume 5 to 6 servings of vegetables and fruits every day.”

This nutrition advice has been the standard from physicians, food and nutrition scientists, and even dietitians. However recent research is revealing that just as important as quantity may be the diversity of your diet. What fruits and vegetables do you pick up from the store on a weekly basis? Do you spend a significant amount of time in the produce section and fill your cart with plant foods? Or do you end up lingering for half an hour in the center aisles and packing your cart with processed food products?

The SAD Truth About the Standard American Diet

Check out these scary statistics… The standard American diet (termed the “SAD diet”) is often very high in animal protein, saturated fats, added sugar, and refined/processed foods. In fact, it is estimated that the average American consumes 32% of their calories from animal foods, 57% from processed foods, and only 11% from whole grains, beans, fruits, vegetables, and nuts (Source: USDA). Three out of four Americans don’t eat a single piece of fruit in a given day, and nearly 9 out of 10 don’t reach the minimum recommended daily intake of vegetables (Source: National Cancer Institute)!

Promote Gut Health with Whole Plant Foods

To create a healthy gut microbiome (meaning the trillions of bacteria that live in your digestive tract), increase the variety of whole, plant foods in your diet. The American Gut Project found that individuals who ate 30 or more different types of plant foods every week had gut microbiomes that were more diverse than those who ate 10 or fewer types of plant foods every week. A healthful plant-based diet improves the health and diversity of your gut microbes and may help prevent conditions like obesity, heart disease, inflammation, and diabetes by turning the genes on and off that affect these conditions.

How to Eat More Fruits and Vegetables

I often find myself picking out the same fruits and veggies every week, and this has made me stop and think about what’s in my shopping cart—if I bring it home, I will usually eat it! Freezing fruit and veggies is also a great way to make sure nothing goes to waste before it’s used. Below I offer some advice on how to add more plant foods into your weekly routine. I would also like to challenge you to see how many different fruits and vegetables you can eat this week—anything that is a whole plant food and that you eat a decent portion of counts. The goal is to not only increase plant foods in your diet, but also the diversity.

• Aim to include a piece of fruit and one vegetable at every meal—including breakfast! Instead of a fried egg on a piece of bread, scramble the egg with spinach, mushrooms, or onions. For an even bigger impact, replace your egg with soy and make a tofu scramble.
• Eat two meatless meals during the week. Replace your animal protein with beans or lentils, or try making your own veggie burger.
• Make snack time a chance to shine. Skip the vending machine and bring carrot sticks with hummus, a piece of fruit, dehydrated fruit, or mixed nuts.
• Try smoothies. Smoothies are a great way to disguise vegetables if you have trouble hitting your goals. Add spinach, kale, avocado, or celery to a smoothie. The strong flavor of the fruit hides most of the flavor of these greens and eliminates issues with texture many people face with avocado.
• Ditch refined grain products like noodles, white bread, and white rice. Try spaghetti squash or zucchini noodles in place of spaghetti noodles, or try cauliflower “rice” in place of white rice. Instead of crackers or bread, use sliced cucumbers for crackers or Portobello mushrooms, peppers, apples, or lettuce for wraps/bread.

What I’m Eating

Here’s peek at my list of plant foods consumed over the course of three days. You’ll notice a lot of repetition, so by midweek I am still only at about 15 different types of plant foods. I have 15 more to go by the end of the week!

Sunday

• Breakfast: Apple
• Lunch: Lettuce, veggie sushi (asparagus, cucumber, avocado rolls)
• Dinner: N/A (no veggies! Even dietitians sometimes eat just a bowl of cereal—oops!)

Monday

• Breakfast: Rolled oats, banana, ground flax
• Lunch: Roasted asparagus, grapes, avocado (on toast), roasted chickpeas
• Dinner: Kale, red bell pepper, cherry tomato, carrots, roasted chickpeas (all combined as salad and topped with olive oil and lemon juice)

Tuesday

• Breakfast: Rolled oats, strawberries, ground flaxseed
• Lunch: Apple, kale, red bell pepper, cherry tomato, carrots
• Dinner: Roasted asparagus, grapes

Stay tuned for updates on the “30 Plant Foods Challenge” here at NIFS—can we find a member who eats more than 30 plant foods weekly? Do you think you can do it?

This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

The never-ending cold and dreary winter weather is coming to an end finally. After months of staying in and hibernating on chili, casseroles, soups, and stews, it’s time to break out the fresh and colorful foods! This is the perfect time of year to experiment with more fresh fruits and vegetables that are quick and easy and oh so good for you!

Here are some of my favorite recipes that I am excited about adding into my spring rotation.

Brussels Sprouts Salad

FOR THE SALAD

4 dozen Brussels sprouts (trimmed and sliced thin)

8 oz center-cut bacon (cooked and coarsely chopped)

1 cup pecans, coarsely chopped

1 cup grated Parmesan cheese

FOR THE DRESSING

Juice of 1 lemon

¼ cup maple syrup

½ cup olive oil

1 small shallot (minced)

Salt and pepper to taste

1. In a large bowl, toss together the Brussels sprouts, bacon, pecans, and grated Parmesan cheese.
2. In a small bowl, whisk together the lemon juice, maple syrup, olive oil, shallot, and salt and pepper until thoroughly combined.
3. Pour the dressing over the salad and toss to ensure that all of the ingredients are evenly moistened.

The salad can be served immediately, or refrigerated for up to 4 hours before serving (if making further in advance, keep dressing separate until ready to serve).

***

Eggplant and Goat Cheese Bake

3 thin eggplants, sliced into ¼-inch-thick slices

3 cloves garlic, finely chopped

1–1½ cups medium tomatoes, chopped into 1-inch cubes

4 oz. goat cheese

1⁄3 cup basil, roughly chopped

½ cup olive oil for drizzling

1. Preheat oven to 375ºF.
2. In a 13 × 9 baking dish, layer the sliced eggplant, overlapping if necessary. Drizzle a little of the olive oil over the eggplant slices and gently toss them to coat.
3. Scatter the garlic over the eggplant. Then place the tomatoes evenly over the eggplant.
4. Crumble the goat cheese with a knife or your fingers and top the tomatoes. Then place the basil on top.
5. Bake 35–40 minutes, or until the eggplant is softened and the cheese is slightly melted. Serve hot.

As Farmers’ markets begin to open, take advantage of fresh and local produce to come up with your weekly meal plans! Challenge yourself each week to try a new fruit or vegetable and base a meal around that choice. Have fun!

This blog was written by Angie Mitchell, RD. To find out more about the NIFS bloggers, click here.

Every March, the American Academy of Nutrition and Dietetics celebrates National Nutrition Month. This campaign is intended to put the attention on the importance of making informed food choices and developing sound eating and physical activity habits. If you started out the year with resolutions or a goal to be healthier but have already fallen back into old habits, take a look at these 10 messages and use National Nutrition Month as an excuse to get back on track.

1. Discover the benefits of a healthy eating style. Take notes on how you feel when you eat a balanced meal. Do you have more energy and are not as sluggish? Did you enjoy the fresh flavors from foods that aren’t processed or packaged?
2. Choose foods and drinks that are good for your health. Each week, challenge yourself at the grocery store to try a new-to-you food or drink that is good for you. This will help expand your options when it comes to making healthy meals and snacks.
3. Include a variety of healthful foods from all of the food groups on a regular basis. Aim for three food groups at every meal and two food groups at snacks. This will help increase the balance and variety of the foods you are eating.
4. Select healthier options when eating away from home. Plan ahead. Check out the menu and see what you want to order before you arrive. Then try to balance your meal with only one higher-fat item and healthier sides, entrees, and beverages.
5. Be mindful of portion sizes. Eat and drink the amount that's right for you, as MyPlate encourages us to do. Use your hand to guide your portion sizes! Your fist is the size of a serving of fruits, veggies, and grains. Your palm is the size of a serving of meat. Your thumb is the size of a serving of oil.
6. Keep it simple. Eating right doesn't have to be complicated. Look at your plate and half of it should be filled with fruits and veggies, one-fourth with whole grains, and one-fourth with lean protein. Sprinkle in some healthy fat and dairy, too!
7. Make food safety part of your everyday routine. Wash your hands and your produce. Don’t cross-contaminate your raw meat, and cook foods to their proper temperatures to avoid any food safety issues.
8. Help reduce food waste by considering the foods you have on hand before buying more at the store. Make a meal plan based on what foods you have and then create a shopping list to fill in the holes. This will help reduce waste and save you money on your food bill, too!
9. Find activities that you enjoy and be physically active most days of the week. What did you like to do as a kid? Ride your bike? Dance? It never felt like exercise then, so find something you enjoy doing and it will be something you will look forward to doing daily.
10. Consult the nutrition experts. Registered Dietitian nutritionists can provide sound, easy-to-follow, personalized nutrition advice to meet your lifestyle, preferences, and health-related needs. NIFS has Registered Dietitians that are here to help! Check out our website for more information!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

If you are like most people, the dreaded winter flu season can be scary. However, certain foods can help you fight off the flu or lower your chances of catching that nasty bug.

Immunity-Boosting Foods

Here are some foods (and drinks) to fill up on to help fight the flu:

• Green tea: Green tea is packed with antioxidants; sip it hot or cold throughout the day to help keep the flu away.
• Sweet potatoes: This bright orange food is packed with Vitamin A to help keep those free radicals at bay that can threaten to weaken your immune system. Pop a sweet potato in the microwave for 7 minutes for a quick and easy addition to lunch or dinner.
• Yogurt: Yogurt naturally contains probiotics that help keep your immune system healthy and strong. It's such an easy and filling snack to grab or use as a substitute for sour cream, mayonnaise, or cream in high-fat recipes.
• Tuna: Tuna is an excellent source of selenium and Vitamin D, which helps protect cells from free radicals and improve your immune system. Try mixing a pouch of tuna with some plain Greek yogurt and serve it atop a bed of leafy greens.
• Mushrooms: Mushrooms are rich in selenium, low body levels of which have been found to increase your chance of getting the flu. Chop them up and add them to a pasta dish, salad, or soup.
• Peanuts: This tasty snack is full of zinc, which helps keep your immune system working properly. A handful is the perfect amount to grab for an afternoon snack or to throw in a stir-fry at dinner.
• Water: This essential nutrient keeps the body running efficiently. Getting fluids in various forms is vital. Tea, 100% juice, coffee (preferably decaffeinated), and water-filled foods such as fruits and vegetables all count toward your hydration needs.

A Yummy Flu-Fighting Recipe

Try this recipe that incorporates a couple of these flu-fighting foods:

Sweet Potato Tuna Melt

1 large sweet potato (halved)
¾ cup canned tuna
½ cup plain Greek yogurt
½ tsp garlic seasoning
½ tsp onion seasoning
Lemon pepper to taste
½ cup shredded part-skim mozzarella cheese

1. Preheat oven to 400 degrees. Place potatoes, cut side down, on a baking sheet and roast until tender, about 30 minutes.
2. Remove potatoes and allow to cool. Meanwhile, combine tuna, Greek yogurt, and spices in a bowl.
3. Top potatoes with tuna and sprinkle with cheese. Place under the broiler for 1 minute or until the cheese has melted.

Enjoy with a glass of green tea!

Nutritional Balance Is the Key

As with most things, a balanced diet is the key. A diet high in a variety of produce, lean meats, whole grains, and low-fat dairy, along with moderate exercise, adequate sleep, and minimal stress, contributes the most to a well-functioning immune system and faster healing if the flu does strike. Incorporate these foods, but also continue to work on overall balance to your life.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Since you were young you probably have been told to eat your fruits and vegetables. Fruits and vegetables are the nutritional powerhouses of your diet. They offer essential vitamins, minerals, fiber, and phytochemicals that not only keep your body healthy, but also protect against cancer, heart disease, stroke, and other health conditions. During the winter months, fresh fruits and vegetables are more limited and generally more expensive. As a result, many of us turn to canned or frozen options. So are canned and frozen options just as healthy as the fresh produce we consume?

Frozen Versus Fresh

Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center states, “Frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets.” Frozen fruits and vegetables are generally picked at their peak ripeness—a time when they are most nutrient-packed. After they are picked, they are blanched in hot water or steamed to kill bacteria and stop the action of food-degrading enzymes. Then they are frozen, locking nutrients in place.

Conversely, fresh fruits and vegetables are shipped across the country to reach our fresh-produce aisles. These produce items are typically picked before they are ripe. As a result, they have less time to develop the full spectrum of vitamins and minerals. Although signs of ripening may still occur, these foods never have the same nutritive value as if they had been allowed to fully ripen on the vine, plant, or tree.

In addition, fresh fruits and vegetables may spend as much as seven to fourteen days in transit. From the time they are picked to the time they are in your refrigerator, they are exposed to light, heat, and air, which degrade some nutrients. If you have the option to purchase fresh produce from locally grown farmers’ markets, this is your best choice. At local farmers’ markets, fruits and vegetables are grown, picked, and sold when their quality is best (and they are usually cheaper). Check out these fall options. Although they are limited during the winter months, seek out markets that remain available with produce grown in greenhouses.

Canned Versus Frozen

What about canned fruits and vegetables? Similar to frozen produce, canned fruits and vegetables are picked at their peak ripeness and canned soon after. So the produce is nutrient packed. With vegetables, however, excess sodium is generally added to each serving. If you choose to eat canned vegetables, be sure to buy cans marked “No Salt Added” or drain and rinse the vegetables in water prior to serving. Canned fruits are also saturated in excess sugar and syrups. Again, if you choose to eat canned fruits, be sure to buy cans marked “No Sugar Added” or drain and rinse the fruit prior to serving.

The Bottom Line

When fruits and vegetables are in-season, buy them fresh and ripe from your local farmers’ market. In the off-season, frozen fruits and vegetables may be your best choice because they are the most nutrient-concentrated. However, if you are in a bind, produce in any form is better than none at all.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

The air is crisp, football season is in full swing, and the plentiful bounty of summer’s gardens is all gone. Instead of reverting back to the frozen fruit and veggie staples that are typical of fall and winter, experiment with some of the tasty foods that give fall the name the harvest season!

Favorite Fruits and Vegetables for Seasonal Eating

Here are some of my favorite fall foods and the nutrients they provide.

• Apples: Easy and portable for a lunch bag or a snack. They are also high in fiber and can help decrease cholesterol. (Read more about apple nutrition.)
• Acorn squash: Packed with Vitamin A and C to keep your immune system healthy during flu season.
• Brussels sprouts: These little balls of cabbage are known to be cancer fighters.
• Grapefruit: Citrus comes into season in late fall, so grab these pink treats that are high in fiber and immune-boosting properties.
• Parsnips: Not as starchy as a potato and loaded with fiber, vitamins and minerals, and antioxidants.
• Pears: Another fruit that comes in season in the fall and is full of Vitamin C and fiber.
• Pumpkin: The most popular of the fall produce is great for more than decorating! One cup of canned pumpkin has 7 grams of fiber, which is one-third of your daily needs.
• Spaghetti squash: This fun alternative to pasta is high in beta carotene, potassium, and antioxidants.
• Turnips: Surprisingly high in Vitamin C; if you eat the greens, you add a ton of Vitamins A, C, B6, and calcium and magnesium.

Fall Recipes

Try these recipes as a way to incorporate some of these fall powerhouse foods into your meals.

Turnip, Apple, and Acorn Squash Soup

1 acorn squash, peeled and chopped
3 medium turnips, peeled and chopped
3 small or 2 medium apples, peeled, cored, and chopped
4 tbsp olive oil
2 cups water or low-sodium vegetable broth
½ tsp sea salt
1 tsp pepper
fresh cilantro for garnish (optional)

1. Heat olive oil in a large pot over medium heat.
2. Add chopped acorn squash, turnips, apples, and salt and pepper to pot and continue to cook on medium for 5–10 minutes, then reduce heat to medium-low and continue to cook until ingredients are softened, about 45 minutes.
3. Once ingredients are softened, add water or low-sodium vegetable broth and continue to cook for another 5–10 minutes on medium heat until soup is warm.
4. Remove pot from heat and add through blender or food processor, or use immersion blender.
5. Garnish with fresh or dried cilantro and serve. Serves 4.

Roasted Brussels Sprouts with Pears and Pistachios

1 pound Brussels sprouts, halved lengthwise
3 Tbsp olive oil
½ tsp salt
¼ tsp black pepper
1 pear, halved lengthwise and cored
¼ cup shelled pistachios, chopped coarsely
Juice of ½ large lemon

1. Preheat oven to 425°F. Place the prepared Brussels sprouts on a baking sheet and pour on the olive oil, salt, and pepper. Place the pear halves, cut sides-down, on the baking sheet, making sure there is enough oil to coat their cut surfaces.
2. Roast the Brussels sprouts and pear for about 20 minutes. Then turn the Brussels sprouts so that both sides become caramelized. Check the pear—it might not be caramelized at this point.
3. After another 10 minutes, turn the Brussels sprouts again. Flip the pear. Reduce the oven heat to 375°F.
4. Add the pistachios—you just want to heat them up and toast them slightly. 
5. After 5 minutes, remove the baking sheet from the oven. Squeeze lemon juice directly over all the ingredients. Use your spatula to chop up the pear halves. Toss everything thoroughly. Serves 2.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Are you one of those people who are always hungry? Are you constantly thinking about your next meal or snack and what you’re going to eat? The issue could be that you aren’t choosing meals or snacks that fill you up and keep you satisfied. So the alternative is grazing constantly to get that full feeling.

Luckily there are lots of foods out there that are filling and will keep you satisfied longer. These foods are ones that are high in protein, fiber, or good-for-you fat. Here’s a list of 10 foods to choose when you want to stay fuller longer.

• Nuts: Nuts have all three things that help keep you full: healthy fat, protein, and fiber. The key is to stick to a serving size because they are calorie dense. Measure out an ounce and enjoy all types of nuts at snack time or meals to keep you full.
• Avocado: Loaded with good-for-you fat, these tasty treats are a nice addition to a sandwich or salad, or as a dip for veggies. Like nuts, they are very calorie dense, though, so a little goes a long way. Stick to a fourth of an avocado as a serving and enjoy the benefits of staying satisfied.
• Eggs: Studies have found that protein keeps you more full than carbs. When you eat eggs versus a bagel for breakfast, the eggs win every time for post-meal satisfaction. Start your day with this complete protein; grab a hard-boiled egg for a snack or add it to your salad at lunch and enjoy staying fuller longer.
• Popcorn: This tasty snack is high in fiber, which helps with the full factor. It also takes up a lot of volume, which means a serving size is pretty large (3 cups!) for a snack. So, if you like to reach for a larger snack, popcorn could be your new go-to item!
• Berries: Loaded with fiber, these sweet and tasty fruits are an excellent way to increase your fullness factor. They can easily be added to breakfast, lunch, dinner, or snack time. The cancer-fighting antioxidants are just an added bonus.
• Cottage cheese: Dairy foods are high in protein, which is a plus for keeping you full. Cottage cheese is also a great way to vary your snack routine. Toss in some fruit, veggies, or nuts for some crunch, and every day can be a different experience.
• Celery: If you have heard that celery is a negative-calorie food, you know this a great go-to item for filling you up and keeping you full. It’s low in calories and high in water and fiber content, both of which will help keep those hunger pangs away.
• Greek yogurt: Another protein-packed goodie is Greek yogurt. Choose a 2% variety to add some fat to your snack or meal. The portion-controlled cup is also nice to help keep the serving size in check.
• Beans: You get protein and fiber-filled goodness with all of your bean varieties! Toss them into soups, salads, and dips and enjoy the benefits of staying full longer.
• Sugar-snap peas: Another high-fiber veggie that you can add to your routine is sugar-snap peas. They are crunchy and filling and super easy to prepare. Just wash and go!

Add some or all of these 10 foods to your daily routine and enjoy the benefits of keeping that growling stomach at bay!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

It is important to get in the nine recommended servings of fruits and veggies each day. This can definitely be challenging. However, in the summertime when produce is readily available all over the country, this is the time to make it a priority to reach that goal! These fruits and veggies are also at their nutrient peak, which is more reason to load up and fill your plate with these colorful items!

• Tomatoes: Filled with antioxidants and Vitamin C but most importantly the phytochemical lycopene, which is a cancer fighter.
• Zucchini: This vegetable has a fiber called pectin, which has been linked to increasing heart health and lowering cholesterol.
• Watermelon: This fruit is loaded with…water, which this time of year with high temperatures is important to help stay hydrated. It contains lycopene, which is useful for preventing skin cancer.
• Oranges: Citrus fruit is loaded with potassium, which is important to replace when you lose it through sweat during the summer months. Also, since oranges are 80 percent water, they can help keep you hydrated.
• Cantaloupe and honeydew melon: More fruit loaded with water to help keep you hydrated. These melons are high in Vitamin C and potassium, and honeydew has high levels of B vitamins.
• Raspberries: This fruit is typically very pricey in the off season, so take advantage of the lower prices and get 8 grams of filling fiber per cup. They are also loaded with Vitamin C.
• Peaches and nectarines: Loaded with antioxidants, Vitamin C, Vitamin A, and fiber, these sweet treats are nutrition powerhouses and the perfect portable snack.
• Dark, leafy greens: Fill up on raw veggies versus steamed this time of year, especially greens, and load up on much-needed carotenoids. These convert to Vitamin A and protect your skin from sun damage.
• Strawberries and blueberries: These sweet berries are filled with flavonoids. They increase blood flow to the skin and decrease sensitivity to light, which can improve the skin’s appearance.

Try some or all of these produce powerhouses soon when the cost is cheaper and they are more readily available. Enjoy the health benefits along with the fresh flavors of these fruits and veggies.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

One of my favorite things to do once it’s summer in Indiana is visit the various farmers’ markets around town. As a dietitian, I’m a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find. Here are my top five reasons why visiting your local farmer’s market is a must.

1. Support for the local community. Because the produce is grown and purchased locally, the money remains in the community and stimulates the local economy. Also, when you shop at the farmers’ market, you are cutting out the middle man and the product is generally less expensive than if you purchased it in the grocery store.
2. Eating foods that are in season. Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. This Indiana Fruits and Vegetable Harvest Calendar handout shows which produce is in season so that you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government sites to see whether they have a similar calendar.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendation is 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day goal. This will guarantee you are getting good nutrition and meeting your recommended vitamin and mineral requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants, too. Locally grown produce is also lower in pesticides and chemicals.
4. You can talk to the farmers who grew the food you are about to eat. You can meet the farmers who grew your food, and ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule. I love being able to go to the local farmers’ market close to work on my lunch break on Wednesday afternoons to grab items to get me through the rest of the week. Saturday mornings, it’s off to the farmers’ market closer to my house to purchase goodies for the weekend and first part of the week. To find a farmers’ market close to you check out the FDA’s National Farmers Market Directory.

Whether you are picking up items for dinner or for the whole week, the local farmers’ market is an inexpensive, healthy-eating alternative to the grocery store. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.