By Mariah Arias RD, LDN
March launches National Nutrition Month. This year the theme is all about the power you have in your hands to make healthier food choices. By making small changes to your daily meal and snack routine, you can fuel your body and feel energized throughout the day.
According to the CDC only 1 out of 10 Americans eat enough fruits and vegetables each day. It is recommended that adults consume 2-3 fruit servings, 4-5 vegetable servings daily to maintain adequate vitamin and mineral balance. All produce is a powerhouse of vitamins and minerals that cannot be found in protein or dairy foods. By adding one vegetable serving (1 cup fresh salad or 1/2 cup cooked vegetable) to your meal plan each day, you will be on your way to making a positive impact on your health now and your future health as well. Small changes sustained over time produce great health benefits.
What are the health benefits of adequate intake?
. Eating more fruits and vegetables cuts your risk of dying prematurely in half.
. Eating colorful fruits and vegetables helps lower the risk of obesity, heart disease, type two diabetes, and colon cancer.
. Adequate fiber intake from fruits and vegetables strengthens the body’s ability to maintain GI health and fight against infections.
What is a healthy eating pattern?
Avoid or limit processed foods that contain added sugar, saturated fat and a lot of salt. Choose whole grains, fruits, vegetables, dairy and lean protein from sources that are free of antibiotics and pesticides. Really try to get food that is as close to nature as possible.
Many people feel they cannot afford to make healthier meal choices on a fixed income. Let’s think fresh! We live in sunny Florida where everything grows. From field to fork is the freshest you can get. Take the “Fork challenge,” visit a local farm and sees what’s on their table. Buy local.
How do I find local farms?
Most seasonal farms open November through May. Google search “localharvest.org” with the area you are searching (Lehigh Acres, Fort Myers, etc), call them and then just take a drive. Some farms are open 7 days a week. The variety of produce and farms is astounding. They cater to homemade soap, goat cheese, raw honey, range fed cattle, antibiotic free poultry, eggs and any fruit or vegetable you can imagine. Look what I found on a Sunday drive on country roads.
How to balance eating well on a budget?
*Buy local—Produce at local farmers’ markets, roadside produce stands are grown locally and are full of flavor. Crops are picked at peak ripeness and are nutrient dense. When produce comes from far away most of the nutrients are lost due to time, travel and storage.
* Buy seasonal—seasonal produce is available in abundance and the prices are lower than the grocery store chain. If it’s a food you really enjoy, why not clean and freeze some for a later time.
*Local food is safe—farms have been in the family for many generations. You can talk face to face with the grower and they appreciate the consumer and welcome the opportunity to tell you about their growing practices.
*Local food supports local families—buying direct eliminates the middle man so you get the retail price which helps farm families stay in business.
*Local food supports the local economy— money spent with local farmers stays in the community by being reinvested through supportive community services.
*Local food is an investment in your future— by buying local today, you are ensuring that there will be farms in your community for your children’s tomorrow.
Lehigh Medical Center
(239) 368-4551