How to find fruits & vegetables
Posted on: July 3, 2018
Popeye the Sailor Man had it right – you’re strong to the finish if you eat your spinach... and other fruits and vegetables. Fruits and vegetables are the ultimate power foods because they are full of vitamins and minerals that help make a body healthy and strong. They have more water and fiber than other foods, which keep the body hydrated and regular. Fruits and vegetables are also low in calories—perfect to help manage or lose weight.
Fresh fruits and vegetables are easiest to find in the summer, when farm markets open and gardens begin to yield. Discover how to find fresh fruits and vegetables:
- Find a full directory of local farm markets at LiveHealthyLorainCounty.com/Local, or call 2-1-1 and ask about 2018 farm market locations.
- Join a produce pickup through City Fresh – pay a set amount per week and pick up a box of fresh produce:
- Get fresh fruits and vegetables at a food pantry – call 2-1-1 or visit 211Lorain.org to find a list of Lorain County food pantries.
- Grow your own! If you don’t have enough space for a garden, check in your area for a community garden. If you don’t have enough time or energy for a full garden, put a tomato plant or two on your porch or windowsill.
- Visit the supermarket and snag a deal on seasonal produce – July specials often include beans, beets, blackberries, and tomatoes.
- When choosing which fruits and vegetables to take home, keep the following tips in mind:
- Eat the rainbow. Different colored vegetables provide different nutrients, so choose fruits and vegetables that are different colors to get the widest possible range of nutrients.
- Consider how you’ll prepare and eat the produce. If managing a sharp knife is difficult, choose bite-sized fruit like berries instead of melons. If you have mouth sensitivities, choose soft veggies like tomatoes or cook crunchy veggies to soften them.
- Try to get FIVE servings of fruits and vegetables every day. A serving is usually considered to be the size of your fist, or about a cup.
Make fruits and vegetables part of your social and family life, too. If you care for children, make “faces” out of colorful cut-up fruits and vegetables. The next time you attend a social gathering, volunteer to bring a fruit bowl or vegetable tray – try the healthy dip recipes below!
Mix the ingredients together and serve with bite-sized vegetables, like baby carrots, celery sticks, broccoli florets, sliced peppers, or sliced cucumbers.
- Blue cheese dip: ¼ cup reduced-fat blue cheese crumbles, ¼ cup fat-free sour cream, and 2 Tbsp. light mayonnaise.
- Honey mustard dip: ¼ cup honey, 2 Tbsp. brown mustard, 2 Tbsp. fat-free evaporated milk, 1 tsp. dried parsley (or 1 Tbsp. fresh parsley), 1 tsp. dried chives (or 1 Tbsp. fresh chives).
- Tuscan white bean dip: 1 Tbsp. olive oil, 3 cloves chopped garlic, 2 Tbsp. chopped onion, 1 cup cannellini beans (low-sodium, rinsed, and mashed), ¼ cup low-sodium chicken broth, 1 tsp. dried parsley (or 1 Tbsp. fresh parsley), ¼ tsp. dried oregano (or 1 tsp. fresh oregano).