Indiana is only warm for a few months out of the year. This means that most produce cannot be grown all year round. With summer coming up, there will be lots of fresh fruits and vegetables in season and available at farmer’s markets and in different grocery stores.  ​

There are a lot of benefits to eating different fruits and vegetables that are in season. One benefit is the price. When crops are in season, farmers will produce more of them, which brings the cost down. The travel expenses are also lower because the produce is usually coming locally instead of coming from different states or countries. 

Another benefit includes the nutritional value. When produce is in season, it is often picked when it is ripe and eaten close to its harvest date. This increases the amount of nutrients in the fruit or vegetable. For example, a bell pepper picked locally in season may have more antioxidants than a bell pepper picked early and shipped across the country. Antioxidants like vitamin C protect the body against harmful compounds and can help prevent many diseases.  ​

Another benefit is that eating seasonally is better for the environment. It supports local farmers and reduces the need for out of season produce. This will then reduce transportation, refrigeration, and some of the preservatives used on different fruits and vegetables.

Eating seasonally may not be the most realistic option for you and your family and that is okay. Maybe the weather makes it difficult for there to be many seasonal options or your kid will only eat certain fruits or vegetables. Maybe your nearest grocery store, market, or food pantry does not offer seasonal produce. At the end of the day, do what is right for you and your family. Eating any fruits and vegetables is better than none!
 
Farmers' markets are a great option for seasonal foods. There are several farmers' market programs that can increase the purchasing power of households that receive SNAP, WIC, and other benefits. SNAP offers FreshBucks, which doubles your SNAP dollars to use at the market. WIC offers the Farmers' Market Nutrition Program, which provides coupons for fresh, locally grown fruits, vegetables, and herbs.  The Senior Farmers' Market Nutrition Program offers similar assistance to eligible seniors.
 
If you think eating seasonally may be right for you, try to incorporate one item from the list above into your next grocery store list. This can help add some variety into your weekly meals, and you may discover new foods you enjoy!

Shopping for and Harvesting Food 
​​​

• Pay attention to dates on products. ​Expiration dates are important to look for when purchasing foods, but not all dates mean the same thing.
  • ​“Best by” refers to the time that the product will have the best flavor or quality.
  • “Sell by” is an indication to the store of when to get the product sold.
  • Most products have a small window of time within which they can be used after the "best by" or "sell by" date".
  • “Use by” dates are an indication of how long the food is safe, so it is not recommended to consume food that is past the stamped “use by” date.
• Remove dirt from fresh-picked produce before placing it in clean carrying materials when gardening. When shopping, check to see that packages are clean and undamaged.
• Try to choose foods that are high quality. Look for produce that is just ripe and without cuts, bruises, or holes if possible. If these blemishes are present, try to use those foods first as they will often spoil faster. If the blemish is small, you may also be able to cut around it and still enjoy the good parts of the food. Avoid or discard any produce that shows mold, signs of decay or rot.
• Handle produce with care to avoid damage or bruising when harvesting or bringing home from the grocery store or food pantry. When shopping, make sure that delicate produce gets placed on top of the heavier items to ensure it does not get squished.
• Avoid meat that looks off color or any packages that might be bulging. This could be an indication that the meat is getting older or has been out of a safe temperature zone and is starting to spoil.
• When shopping, pick out cold food items last and make these the first things you put away at home keep them at a safe temperature. ​

4 Reasons to Eat More Green Vegetables

First, let's take a look at why eating green veggies is important:
​

1. Promotes heart health. Some vegetables, such as broccoli, spinach, and asparagus, contain high levels of the vitamin folate. Folate can help lower cholesterol and keep the arteries in your heart strong.
2. Helps the digestive system. Some green vegetables, such as broccoli, provide the body with insoluble fiber, which helps move food through the digestive system.
3. Strengthens bones. Vitamin K is found in most green leafy vegetables. It is important for keeping bones strong.
4. ​Reduces risk of cancer. Green vegetables contain a lot of antioxidants, which protect the cells in your body from harmful molecules that can result in cancer or other diseases.

​
​The daily recommended amount of total vegetables is 2-4 cups for adults and 1-3 cups for children, depending on their age. For an easy visual, use your hands! A clenched fist is about the size of one cup. Note: 2 cups of raw leafy vegetables (like lettuce, kale, spinach, or greens) only count as one cup because they are so light and airy!

Did you know that December is National Pear Month? If you are anything like me, you probably don’t eat pears very often. But fear not, you will be a pear expert after reading this post! 
​
According to the United States Department of Agriculture (USDA), the average American only consumes about 0.9 cups of fruit a day. This falls short of the 1.5-2.5 cup recommendation set by the Dietary Guidelines for Americans. If you have never tried pears, they may be a fun, new way to increase your fruit intake! ​

Pears grow on trees. About 88% of pears in the US are grown in Washington and Oregon. They grow best in this region due to its volcanic soil, clean mountain water, warm spring days, and cool nights. They are in season from August-October, making them a great choice for a budget-friendly fall fruit. Below are some different varieties you may want to try. The Bartletts are the most popular and common in the United States.  ​

If you are buying fresh pears, you should be aware that they may be hard, green, and unripe. However, pears ripen best off the tree. Just like bananas ripen off the tree over time, pears will ripen (and soften) when left on the countertop. The pear should be slightly soft, but not squishy. Once the pear is ripe, it should be stored in the refrigerator. 
​
You can also find pears in the canned fruit section. If possible, it’s better to buy pears canned in juice. Pears canned in syrup will have more added sugars. ​

​How is fiber beneficial to overall health? ​

A diet high in fiber can reduce the risk of developing heart disease, diabetes, inflammation of the intestines (also known as diverticular disease), and constipation.  People who eat high fiber diets also have a lower risk for metabolic syndrome (multiple conditions that develop together and increase the risk of heart disease, type 2 diabetes, and stroke). Fiber, specifically soluble fiber, is good for maintaining the bacteria in your gut as well as controlling blood sugar, helping with weight management, immunity, and brain function.  

Tips to increase fiber intake:

There are many ways you can boost the amount of fiber in your diet. It is important to increase your fiber intake slowly and gradually to prevent side effects like gas, bloating, and cramping. It is also important to drink plenty of water so fiber can work properly in your body.

• Try brown rice with your next meal instead of white rice 
• Snack on fruits and vegetables throughout the day 
• Swap white bread for whole wheat/whole grain bread 
• Try making your own oatmeal with fresh berries for breakfast - see recipe below!
• Leave the skin on your fruits and vegetables (apples, potatoes, cucumbers, etc.) 

• Sprinkle chia seeds into smoothies or on top of cereal and oatmeal  
• Swap meat for plant-based proteins like beans, seeds, or nuts​

​While most people can meet their dietary fiber needs through food, others may benefit from a fiber supplement. Be sure to talk to your doctor and/or dietitian before starting any supplements! ​ ​

High-Fiber Oatmeal Recipe

​This simple breakfast recipe provides a filling 7 grams of fiber and 15 grams of protein to keep you fueled all morning!
​
Ingredients: 

• ½ cup old fashioned oats (4 grams of fiber) 
• ¾ cup milk - any type
• 1 tablespoon maple syrup or brown sugar (optional) 

• 1 tablespoon peanut butter (1 gram of fiber) 
• ½ cup blueberries (2 grams of fiber) 

 
Directions: 

• In a bowl, mix together the oats and the milk and microwave for 2 minutes.

• After the oats have cooked, stir in the maple syrup or the brown sugar.
• Top the oatmeal with the blueberries and peanut butter, and enjoy! 

​

How to Write a Grocery List
To write an effective grocery list, it is important to begin by setting a budget. This saves you from spending money on items that you may not necessarily need. It’s also a great idea to plan out your meals for the week by looking at the food items you already have along with looking at the weekly grocery ads for any coupons, sales, or promotions going on that week. Lastly, organizing your list by different areas of the store is beneficial for reducing your time spent in the store.
​
Understanding Dates Applied to Packages
There are many common phrases that we see on packages that suggest how long the food item is good for. Phrases such as “best if used by”, “sell-by”, “use-by”, etc. are placed on food packaging for an estimate of when the product is at its peak quality or flavor. However, there is a lot of confusion around these phrases, resulting in many wholesome foods being thrown away. In fact, these food dates are not used for the safety of the products, but rather the overall quality of the item. When a package says, “best if used by” or “use-by”, it is still perfectly safe to use or consume after this date. “Sell-by” labels are primarily used by the stores to know how long the product should be displayed or on sale.

​Repurposing Leftovers by Trying New Recipes
Many times, leftovers are thrown away because they become boring, or the appearance and texture may change, making them less desirable to eat. One option for using these items instead of throwing them away is to try out a recipe that specifically uses leftover ingredients. These recipes are a great place to start:

• Leftover Vegetable Soup - a quick and easy meal that the entire family can enjoy! It is a very versatile recipe, as you can use any vegetables, spices, or broths of your liking.
• Homemade Vegetable Broth (see backside of Leftover Vegetable Soup recipe page) - save vegetable scraps in your freezer and make a simple broth for a variety of dishes. This is also a great option for sodium-free broth!
• Vegetable Peel Chips - a creative way to get the most nutrition out of your veggies. Peels/skins are packed with nutrients and fiber, and crunchy chips tend to be a crowd favorite!

Need more ideas? Click here to search for recipes that use specific ingredients you already have on hand!

Turning Scraps of Fruits and Veggies into Compost
A great way to turn food scraps into usable material is by composting! This saves from adding to our already very full landfills, reducing methane gas emissions into our atmosphere. Composting consists of a chemical process which turns plant material into usable, organic soil or mulch. Composting enriches the soil, helps it to retain moisture, reduces the need for chemical fertilizers, and overall reduces our carbon footprint​!

Additional Information
Through this experience, I learned that there are so many easy ways that I can practice reducing my food waste. Here is a short video along with a handout that you can watch for more information on reducing and preventing food waste. For more nutrition and cooking tips, click through the NutritionHub website, Facebook page, and Instagram page!

Blog post written by Kelsey Black, IUPUI Dietetic Intern

March is National Nutrition Month®!
​
​To celebrate this time of focusing on good nutrition, let’s take a closer look at the Dietary Guidelines for Americans. These guidelines provide advice on what to eat and drink to meet nutrient needs, promote health, and help prevent chronic disease. The newest addition of the Dietary Guidelines for Americans (released in 2020) is the first to provide information on healthy dietary patterns by life stage. This includes birth through older adulthood, as well as women who are pregnant or lactating. If you would like more information, visit DietaryGuidelines.gov or MyPlate.gov.

​Adults who regularly exercise and eat a balanced diet tend to feel better, have better bone health, and reduce their risk of many diseases (such as heart disease, diabetes, depression, dementia, and certain types of cancer).

​So, what does a balanced plate look like? Use MyPlate as a guide! This tool can help you "make every bite count" by eating a variety of fruits, vegetables, grains, proteins, and dairy or soy alternatives at each meal. Eating a well-rounded mix of foods from each food group is important for promoting health at each life stage. 

Blog post written by Melissa Elliott, IUPUI Dietetic Intern

Happy American Heart Month! February is a time meant to encourage heart disease prevention by sharing healthy lifestyle tips and increasing awareness of heart health. Heart disease is one of the most common causes of death for American men and women. The good news is that up to 80% of heart disease is preventable by following a heart-healthy lifestyle.  ​

You can also download our Heart Healthy Eating handout for more information.