Summer Is the Time for Fresh Fruits & Vegetables

Summer and fresh fruits and vegetables go hand in hand. Not only is fresh produce delicious, these foods play a vital role in maintaining a healthy lifestyle. Steaming, grilling or lightly sautéing are cooking methods that help maintain nutrient levels, flavor and texture. Use herbs for added flavor. Avoid exposing vegetables to high heat for extended lengths of time. Overcooked foods lose nutrients and flavor.

Eating habits are established early in life, making it important to serve vegetables and fruits regularly to children. Fruits and vegetables are rich in vitamins and minerals that are important for growth and development. Since fruits and vegetables are low in fat and a good source of fiber, studies show that a diet rich in these foods may reduce the risk of heart disease, obesity and some cancers. Fiber-rich foods help to keep your digestive system healthy and help to maintain healthy blood cholesterol and blood sugar levels. And, fiber is filling—that is, it satisfies you so that you are less likely to overeat.

A way to get children to eat vegetables is to involve them in gardening. They are likely to eat what they grow. Let them plant the seeds and encourage them to care for their plants. Start with easy vegetables such as lettuce or radishes, particularly if space is limited. If you have space, pick out a few other vegetables, but not so many that plant care becomes a dreaded chore. Learn more at www.successfulgardener.org. Click on Be Healthy – Grow What You Eat. If growing your own is not an option make

it a weekly habit to visit your farmers’ market for locally grown fresh fruits and vegetables. Take your children with you to give them an opportunity to learn and enjoy the variety of shapes, colors and tastes of fruits and vegetables.

To get the best deals and the freshest produce:

• Buy in season. Seasonal produce is tastier and less costly. Purchase fresh-looking and fresh-smelling products. Shop at a farmers’ market for seasonal products. A new market, assisted by Cooperative Extension, is open from 11 a.m. to 1 p.m. on Wednesdays, beginning July 12. The new market will be in downtown Raleigh at the corner of South Blount and East Martin streets. For information on the state’s regional markets, visit www.ncagr.com or call (919) 733-7125.
• Visit a “pick-your-own” farm. Make it a family event. Children will learn how products grow with the added benefit of getting physical activity. The above Web site also has information on “pick-your-own” operations. Click on North Carolina Farm Fresh.

• Buy on sale. Check local ads in the new-spaper or watch the produce aisle for cost-saving opportunities. Take advantage of in-store promotions and coupons.