THE GARDEN GROCERY:

1. THE GARDEN GROCERY: Food Safety & Selection at the Farmers’ Market

2. Amy Peterson, MS, RD Alice Henneman, MS, RD 5/2007, updated slightly 5/2008, created with PowerPoint 2003 ● This is a peer-reviewed publication

3. Get the most from your local Farmers’ Market with these tips…

4. Presenting... • FYI Facts • Food & Nutrition • Food Safety • Friendly Advice • For More Information

5. Facts The U.S. Department of Agriculture (USDA) estimates over 1,000,000 people visit a Farmers’ Market weekly!

6. That’s like traveling from Chicago to Los Angeles! Facts The average supermarket produce travels about 2,000 miles to its destination, compared to 50 miles for Farmers’ Market produce!

7. Facts More than 20,000 farmers use Farmers’ Markets to sell to consumers.

8. Farmers’ Markets make $ense! Great prices on fresh produce and garden goodies for everyone!

9. Farmers’ Markets make $ense! Fresh herbs often are availableat very reasonable prices.

10. Farmers’ Markets make $ense! Home-baked goodies may be another bargain and a special treat!

11. Farmers’ Markets make $ense! Locally raised meat may be available at some markets.

12. Farmers’ Markets make $ense! Take home some fresh cut flowers!

13. Farmers’ Markets make $ense! Some USDA programs offer food vouchers for qualified participants in participating states: • Senior Farmers’ Market Nutrition Program (SFMNP) • Women, Infant, and Children Farmers’ Market Nutrition Program (WIC)

14. Presenting... • FYI Facts • Food & Nutrition • Food Safety • Friendly Advice • For More Information

15. Farmers’ Markets offer a colorful variety of fruits and vegetables — which provide vitamins, minerals and phytochemicals(fight-o-chemicals). Pick a Little Color For Your Plate

16. Many phytochemicals help the body: • Stay healthy and energetic • Protect against the effects of aging • Reduce the risk of some cancers and heart disease

17. A few examples of phytochemicals found in fruits and vegetables • Carotenoids in red and yellow-orange fruits and vegetables (such as tomatoes, sweet potatoes, carrots) • Lycopene in tomato-based foods(such as tomato sauce, tomato paste) • Lutein and zeaxanthin in leafy greens (such as collard greens, spinach, romaine lettuce) • Flavonoids in brightly colored fruits and vegetables (such as blueberries, cherries, strawberries) Source: Body & Soul, http://bodyandsoul.nih.gov/

18. The colors of health “Fruits and vegetables come in terrific colors and flavors, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, redwatermelon, and whiteonions. For more variety, try new fruits and vegetables regularly.” Source: http://www.fruitsandveggiesmatter.gov

19. Fruit & vegetable benefits:FIBER Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease. Source: www.FruitsandVeggiesMatter.gov

20. Fruit & vegetable benefits:FOLATE Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect. Source: www.FruitsandVeggiesMatter.gov

21. Fruit & vegetable benefits:POTASSIUM Diets rich in potassium may help to maintain a healthy blood pressure. Source: www.FruitsandVeggiesMatter.gov

22. Fruit & vegetable benefits:VITAMIN A Vitamin A keeps eyes and skin healthy and helps to protect against infections. Source: www.FruitsandVeggiesMatter.gov

23. Fruit & vegetable benefits:VITAMIN C Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Source: www.FruitsandVeggiesMatter.gov

24. Use MyPyramid as your guide!

25. MyPyramid: Fruits Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet) Note this equivalent: ¼ cup dried fruit = ½ cup fruit

26. MyPyramid: Vegetables Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet) Note this equivalent: 2 cups raw leafy greens = 1 cup of vegetable

27. For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas ~Janice M. Horowitz,TIME, January 12, 2002

28. Blue/Purple Eggplant, purple grapes, plums, raisins, blueberries, blackberries, purple figs, dried plums, black currants Source: Body & Soul, http://bodyandsoul.nih.gov/

29. Green Leafy greens, asparagus, green peppers, broccoli, green beans, peas, cabbage, green onion, Brussels sprouts, okra, zucchini, Chinese cabbage, green apples, green grapes, honeydew melon, kiwifruit, limes Source: Body & Soul, http://bodyandsoul.nih.gov/

30. White Cauliflower, mushrooms, white beans, onions, garlic, parsnips, shallots, turnips, ginger, jicama, bananas, pears Source: Body & Soul, http://bodyandsoul.nih.gov/

31. Yellow/Orange Carrots, summer squash, corn, sweet potatoes, butternut squash, pumpkin, yellow peppers, rutabagas, cantaloupe, grapefruit, lemons, nectarines, oranges, peaches, pineapples, tangerines, apricots, mangoes, papayas Source: Body & Soul, http://bodyandsoul.nih.gov/

32. Red Tomatoes, spaghetti sauce, tomato juice, tomato soup, red peppers, red onions, beets, red cabbage, kidney beans, apples, pink grapefruit, red grapes, strawberries, cherries, watermelon, raspberries, cranberries, pomegranates Source: Body & Soul, http://bodyandsoul.nih.gov/

33. How do I get started? It’s easier than you think to dish up some extra servings of health...

34. Begin with breakfast • Oatmeal with blueberries • Yogurt with fruit and whole grain cereal • Purple grape juice • Fresh fruitsmoothie

35. Snacks on the go • Fresh fruit • Soy nuts and dried fruits • 100% tomato, cranberry, or orange juice • Fresh broccoli or cauliflower with dip

36. Nutritious meal ideas • Tuna salad withgrated carrots, red peppers, onions,and garlic • Whole grain pasta with tomato sauce and fresh herbs • Fresh vegetable soup

37. Pick a variety of colors as a tasty and colorful way to stay healthy!

38. Presenting... • FYI Facts • Food & Nutrition • Food Safety • Friendly Advice • For More Information

39. Look for produce that is free from unusual odors or colors and signs of spoilage such as mold.

40. Handle produce gently to reduce bruising. Bacteria can thrive in the bruised areas.

41. Go HOME from the market! Avoid side trips. Foods will decline in quality and perishable foods like meats and eggs can pose food safety problems if left sitting in your car.

42. Different fruits and vegetables require different temperature and humidity levels for proper storage.

43. Some foods that taste best stored at room temperature include: • Bananas • Melons • Onions • Potatoes • Sweet potatoes • Tomatoes • Winter squashes Store in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat, fish, and poultry are prepared.

44. Other produce can beripened on the counter and then stored in the refrigerator. Examples include: • Avocados • Kiwifruit • Nectarines • Peaches • Pears • Plums

45. Avoid placing produce in a sealed plastic bag on your countertop. This slows ripening and may increase off-odors and decay from the accumulation of carbon dioxide and depletion of oxygen inside the bag.

46. Most other fresh fruits and vegetables keep best stored in a clean refrigerator at a temperature of 40° F or below. Use your refrigerator crisper drawer for whole produce.

47. Store fruits in a separate refrigerator crisper drawer from vegetables. • Fruits give off ethylene gas which can shorten the storage life of vegetables. • Some vegetables give off odors that can be absorbed by fruits and affect their quality.

48. Refrigerate fruits and vegetables in perforated plastic bags to help maintain moisture yet provide air flow. Unperforated plastic bags can lead to the growth of mold or bacteria. If you don’t have access to commercial, food-grade, perforated bags, use a sharp object to make several small holes in a food-grade plastic bag (about 20 holes per medium-size bag).

49. If fruits and vegetables are placed on refrigerator shelves, store meats on pans or plates below the produce to prevent meat juices — which may contain harmful bacteria — from dripping on them.

50. Wash hands properly before handling produce. • Wet hands with clean, warm water. • Apply soap and work into a lather. • Rub hands together for 20 seconds; rinse under clean, running water. • Dry hands with disposable paper towel or clean cloth towel.