So, how can you implement more healthy veggies into you or your family’s diet? We reached out to expert Anne Elizabeth Cundiff, RD, LD, FAND and a retail registered dietitian, to learn more about veggie carbohydrates. 

What are the benefits of replacing items like noodles, rice, bread and baking flours with vegetables substitutes? 

Cundiff: “The benefits of using vegetable substitutions for traditional grains would be if you had a food allergy such as Celiac Disease, are having difficulty controlling blood sugars with pre-diabetes or diabetes, like the taste of substitutes or are trying to incorporate more vegetables in your daily food intake.” 

Americans are generally not consuming enough fruits and vegetables in their daily diets. Eating a diet rich in fruits and vegetables can defend against diseases such as: heart disease, type 2 diabetes, some cancers and obesity, according to the Center for Disease Control. 

What are some ways that vegetables can be used in place of traditional carbs? 

Cundiff: “Vegetables are being transformed into vegetable noodles, breads, chips, crackers, pizza crusts and beverages. I personally prefer the vegetables noodles, vegetables mash (like potatoes, squash and cauliflower) and pureed vegetables in juices or sauces.”  

Do you think we lose taste and flavor when replacing these foods with vegetables? 

Cundiff: “Taste and flavor vary greatly from person to person, so I think it would be something to evaluate on an individual basis.”  

Are there any tips to add flavor or texture when using vegetables in place of grains? 

Cundiff: “I flavor vegetable substitutions the same as I would traditional grains, lots of herbs, spices and healthy high flavor fats like olive oil. There will always be a bit of a difference in texture, so experimenting with a variety of cooking preparations is a good idea. I personally like to sauté zucchini noodles instead of steaming when using it as a pasta substitute, so the texture seems more al dente.” 

Should people avoid eating grains? 

Cundiff: “I believe grains and traditional carbohydrates are a great way to get certain vitamins, minerals and fiber, especially when choosing products made with whole grains. If you are choosing whole grains and practicing portion control to meet your health and wellness needs, there is no need to replace them with other substitutes.” 

Do you recommend people replace their carb dishes with veggie substitutes? 

Cundiff: “I always like to meet my clients where they are in their food preferences and provide suggestions based on their needs. I am pro-carbohydrates and feel we need to keep discussing them in a positive light. They are not the enemy! Portion size consumption is very important to discuss with all the food groups, making all foods fit without having to find substitutes for our favorites.” 

Where do you see veggie substitutes going in the future? Do you think the market will expand or has it reached its limit? 

Cundiff: “I think the market will always keep expanding. I hope to see the options continue to grow so it continues to encourage people to eat more vegetables every day.” 

Do you have any tips for ways to add more vegetables to a diet? 

Cundiff: “When people think of vegetable servings, they think of enormous quantities and get overwhelmed. One cup of raw (about the size of a tennis ball) and ½ cup cooked (about the size of two golf balls) is a serving, so helping people to understand how this looks each day is a great place to start. Examine how many you get each day and then determine how to increase the servings to an attainable goal. I like to start with 3-4 servings a day. I personally start each day with 2 cups of raw spinach in a smoothie and I know I am halfway there.”  

Vegetable carbohydrate substitutions are one of many great ways to increase your daily consumption of vegetables. However, you can still enjoy your favorite carb-rich foods while being mindful of portion control and opting for whole grains. Try Cundiff’s favorite recipe and for more delicious vegetable recipes visit Pinterest. 

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We’ve received many questions about this at Best Food Facts, so we went to the experts. Dr. Floyd Woods and Dr. Joe Kemble, who are both horticulture professors at Auburn University, answered our questions about washing produce in vinegar.

What we learned: Yes, it is safe to soak fruits and vegetables in vinegar. Using a solution that’s three parts water and one part vinegar will be most effective at removing bacteria. If soaking fruit in the sink, be sure to clean the sink first and make sure you’re using enough vinegar to meet the three-to-one ratio. Using vinegar, however, is not necessary because simply washing fruits and vegetables with clean water will remove 98 percent of bacteria. Also, a vinegar soak will not extend the shelf life of fruits and vegetables.

Is it safe to use vinegar or acetic acid to clean produce?

Dr. Woods and Dr. Kemble: “Vinegar or acetic acid is safe to use as a home remedy to clean, sanitize or surface sterilize a variety of fresh fruits and vegetables. However, the extent and effectiveness of sanitation by using vinegar will depend on the nature of the suspected disease-causing agents. In other words, fungi and bacteria can be effectively removed from these fresh products by using vinegar, but the effectiveness of the vinegar depends on which bacterium and/or fungus is on (or suspected to be on) the fruit or vegetable, the concentration of the vinegar, the temperature of the water and the amount of time the produce is exposed to the vinegar.”

How much vinegar should be used?

Dr. Woods and Dr. Kemble: “Research has shown that a ratio of three parts water to one part vinegar is most effective. From the photo on Facebook, one cup of vinegar in a sink would not have been enough vinegar to make a difference. Don’t forget to clean your sink before you soak and clean any of your produce. A soak of five to 10 minutes should be sufficient. Try to get the water temperature as close to that of the fruit or vegetable that you wish to clean. When you have a variety of fruits and vegetables, it might be best to wash these separately.”

Is household vinegar effective to remove bacteria?

Dr. Woods and Dr. Kemble: “The concentration of vinegar that you purchase at the store is lower than most of the commercial formulations designed to sanitize or surface sterilize fresh fruits and vegetables. If you are in doubt as to what to do, your best course of action is to use one of the commercial preparations such as Tsunami (peroxyacetic acid-based sanitizer). Tsunami contains a cousin to acetic acid called peroxyacetic acid and has been used effectively for many years to control post-harvest microorganisms. Since you are not likely to know which microorganisms are on your produce, your safest course of action is to treat for the worst-case scenario (which most commercial products do).”

Is it okay to use plain water to clean produce?

Dr. Woods and Dr. Kemble: “When it comes down to making an informed choice as to what you should use to clean off fruits and vegetables, research has shown that using just plain old water can remove 98 percent of the bacteria when it is used to rinse and soak produce. Simply washing produce will remove any bacteria or other residues on your produce.”

“Before using any agent to clean, sanitize, or surface sterilize any fruits or vegetables, it is important to remove any soil or debris that might be on the produce. Any organic matter or soil present in the solution will decrease the efficacy of the active ingredient – acetic acid or peroxyacetic acid from the examples above.”

Will washing produce such as fresh fruit in vinegar make it last longer?

Dr. Woods and Dr. Kemble: As to the extent that vinegar or another similar treatment will prolong post-harvest life of various fruits and vegetables, it depends on the specific fruit or vegetable. Each fruit and vegetable has its own shelf-life, which can differ from a few days after it is harvested to one or two weeks. It can be months for many winter squashes, Irish potatoes, pears, apples and root crops. It depends on how the produce is treated after it is harvested. If this is produce that you purchased from a supermarket or farmers market, you might not be able to do much to extend its shelf-life unless you know when it was picked and how it has been stored”

For more information on ideal storage conditions and methods of cooling your home-grown produce, check out University of Nebraska-Lincoln Extension.

What about storing and cooling produce from your own garden?

Dr. Woods and Dr. Kemble: “If you cool the produce from your garden correctly, then you will extend its shelf-life. For example, if you are going to cool and sanitize your tomatoes you will need to do more than simply run the fruit under cold tap water. In fact, that is the worst thing you can do. You will need to dip or soak your tomatoes in water that is the temperature of the tomatoes that you just picked. So, if it is 85°F outside, the internal temperature of your fruit will be about 85°F. When preparing your cleaning solution, the water must be at the same temperature as the tomato. We realize that this seems odd, but if the water is cooler than the fruit the drastic change in temperature will cause the tomato to actually draw in or suck in through its pores water that surrounds it. It is a great way to get microorganisms into your fruit that will ultimately cause a fruit rot. After you clean and sanitize your fruit, place them in a cool area somewhere around 55°F. With tomatoes, never place them in your refrigerator. It is too cold in there!  Most refrigerators are set around 35°F to 45°F, which is too cold to store tomatoes and many other vegetables such as summer squash, bell peppers and eggplants.”

So how should you store fruits and vegetables?

Dr. Woods and Dr. Kemble: “Most fruits (oranges, lemons, etc.) and vegetables (tomatoes, peppers, eggplants, cucumbers, watermelons, etc.) of tropical and subtropical origin may be damaged by cool temperatures and develop a condition called chilling injury. Chilling injury results from prolonged exposure to low but not freezing temperatures. Symptoms of chilling injury include dark circular pits on the surface, shriveling, internal darkening, loss of the ability to ripen and the development of off-flavor and poor texture. Proper storage will help achieve a maximum post-harvest life.”

“In the case of strawberries, blueberries and other berries, generally any wetting or direct contact with water is detrimental and will shorten their shelf-life. You should never place any of these into your sink to soak them. Before you store them, be sure that they are clean but do not wash them until you are ready to use them. Strawberries, blackberries, blueberries and raspberries are natives of temperate climate and can be stored in your refrigerator. In fact, they should be stored as close to 32°F as possible to maintain their shelf-life. When stored properly, strawberries have a shelf-life of a week, blueberries can last up to two weeks and blackberries and raspberries will last two to four days.”

Washing fruit and vegetables in vinegar is a good way to remove potential bacteria. Use a solution of three parts water and one part vinegar. Plain water is also effective at removing most bacteria. Vinegar will not make produce last longer. Chill or store at proper temperature to help fruit last as long as possible.

Originally published July 17, 2013.

_{“floating apples” by frankieleon is licensed under CC BY SA.}

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“Container gardening is a great way to start gardening if you have never done it before,” Haugen said. “It’s great when you don’t have a great space or you just want to do something and are not willing to dig into the yard. Get the right container that’s big enough, try a couple vegetables and see what you think.”

Haugen tells us that vegetables you grow on your own are nutritionally the same as those you purchase in the store or farmers market. She explains that there are multiple benefits to growing your own vegetables.

“The benefits for gardening in general are not only related to the health benefits of easy access to fruits and vegetables you are growing, but also your mental health,” Haugen said. “It’s a great way to connect with your family. Everybody is learning and everybody is working together. The garden kind of teaches you that it’s okay to slow down and nourish the things you want to grow and pull the weeds out of your life. We tend to it, we grow it, we are able to harvest it and prepare it as a family.”

Haugen tells us that you can grow many kinds vegetables in a container, but it’s important to think about how the vegetable grows first. She encourages gardeners to start root vegetables (such as carrots, radishes or potatoes) from a seed in the container. Other vegetables (such as tomatoes or peppers) will grow better by transplanting a seedling into the container.

“All of your root vegetables you would want to start from seed in the container because disrupting the growth of a root vegetable can be detrimental,” Haugen said. “For example, a carrot is securing itself into the soil to allow for the growth of a straight carrot. If you remove that, you could get some really funky looking carrots because the structure has been disrupted.”

Choosing the right container for the type of plant you want to grow is important to a plentiful container garden.

“You want to match the container to whatever you are growing,” Haugen said. “If you are planting something that will grow above ground, like lettuce or tomatoes, you need to match up the size with the container. Tomatoes can get very large. Lettuce is not super large, but it needs a little extra space. If you’re thinking about planting vegetables that grow beneath the ground, you need to also have the depth.”

If you go to the store, you will find many kinds of containers in the garden section – clay, plastic, ceramic, wooden. So how do you know what to choose? Haugen says that the type of container you choose can affect how quickly the soil dries out.

“If you choose clay pots, they can work well, but you have to remember they are porous,” Haugen said. “They tend to dry out really, really fast, especially in really hot weather. Ceramic, glazed pots will actually hold a little bit better moisture because they are not porous.”

Haugen also tells us to be sure the container has great drainage. It should at least have one big hole or several smaller holes on the bottom, otherwise nothing will grow well.

“The key to container gardening is really, really good watering, consistency, ensuring there is really good drainage and making sure the pot is big enough for whatever you want to grow,” Haugen said.

Haugen also tells us that vegetables you grow on your own are nutritionally the same as those you purchase in the store or farmers market. She explains that there are multiple benefits to growing your own vegetables.

“The benefits for gardening in general are not only related to the health benefits of easy access to fruits and vegetables you are growing, but also your mental health,” Haugen said. “It’s a great way to connect with your family. Everybody is learning and everybody is working together. The garden kind of teaches you that it’s okay to slow down and nourish the things you want to grow and pull the weeds out of your life. We tend to it, we grow it, we are able to harvest it and prepare it as a family.”

With a proper container, good soil, tiny seed, adequate watering and sunlight, plus a little family time, you can be growing your own vegetables in whatever space you have available. That’s the great thing about container gardening – it’s an accessible way to produce your own food, on a large or small scale.

Check out our Pinterest board filled with multiple tips for growing your own vegetables in containers!

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The Environmental Working Group released its annual report of what it calls the Dirty Dozen this week. The list ranks fruits and vegetables by the amount of pesticide residue detected. Pesticide on food? It sounds like something to worry about, but experts advise looking at the facts, such as the very small amount of pesticide found.

“Foods on the Dirty Dozen list pose no risks to consumers due to the extremely low levels of pesticides actually detected on those foods,” said Dr. Carl Winter, a Best Food Facts expert who was quoted in the Washington Post.

EWG advises consumers to only buy organic types of produces that it lists on the Dirty Dozen. Their advice, however, has had serious unintended consequences. A study by the Illinois Institute of Technology in Chicago found that confusion about the list has caused shoppers to buy less of all types of fruits and vegetables.

One possible reason is because organic produce often costs more. As Dr. Ruth MacDonald has shared with Best Food Facts, “There is a widely held thought that conventionally-grown fruits and vegetables are loaded with pesticide and herbicide (chemical) residue. This is simply not supported by facts. The FDA and USDA routinely monitor the food supply for chemical residues and post results on their websites.”

Best Food Facts dietitians agree wholeheartedly with this from EWG: “Eating plenty of fruits and vegetables is essential no matter how they’re grown.” The advice from dietitians is to wash all fruits and veggies under running tap water, then eat up – two to three cups of each per day.

Originally published March 10, 2017

_{“Harvest time: local farmers sell organic produce at the Ann Arbor Farmer’s Market” by University of Michigan School of Natural Resources & Environment is licensed under CC BY.}

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You’ve probably heard before that mushrooms are fungi, but does that mean it’s not a vegetable? Or is it both?

To clear this up, we reached out to Alice Henneman, MS, RD, Extension Educator of Nutrition, Food Safety, and Cooking at the University of Nebraska-Lincoln.

The short answer. Henneman explained that mushrooms are scientifically classified as fungi. Because they have no leaves, roots or seeds and don’t need light to grow, they are not a true vegetable.

Mushrooms have no leaves, roots or seeds and don’t need light, so they’re not a true vegetable.
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However, in terms of nutrition, the U.S. Department of Agriculture considers mushrooms to be vegetables because they provide many of the same nutritional attributes of vegetables. According to this study published in the U.S. National Library of Medicine National Institutes of Health, mushrooms provide nutrients that bridge across core food groups. Nutrients that can be found in produce, meat and grains can also be found in mushrooms, and they are a good source of niacin, pantothenic acid, selenium and copper providing at least 10% to 19% of the daily value. They are also an excellent source of riboflavin providing almost 20% of the daily value. Mushrooms are also a source of potassium, dietary fiber, vitamin D and calcium, four nutrients considered under-consumed by the Dietary Guidelines for Americans.

Mushrooms are botanically classified as fungi and considered a vegetable for nutrition. They provide a wide range of nutrients, good news for thsoe who love to enjoy mushrooms on pizza and in favorite dishes.

Originally published March 9, 2015.

Image: “Mushrooms” by Martin Cathrae is licensed under CC BY-SA 2.0.

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How many snacks should a child have a day? How about high school and college-aged students? We reached out to expert Dr. Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist, North Dakota State University Extension Service, to find out how to better distribute (and pick!) snacks for people of all ages.

Are there any health benefits for snacks?

Dr. Garden-Robinson: “Well-timed snacks can prevent overeating and also can fill nutrition gaps. For example, if you assess your own diet and determine you aren’t eating the recommended 4 ½ cups (or more) of fruits and vegetables, well-chosen snacks can help you meet your needs.  Fruits and vegetables provide vitamins, minerals, fiber and disease-fighting phytochemicals, which are natural plant chemicals.

“Instead of going to the candy vending machine at work, you might find that a handful of grapes mid-morning and carrot sticks with hummus in mid-afternoon quench your appetite. If you are not getting enough whole grains, have whole-grain crackers or popcorn for a quick snack. Perhaps you are not consuming enough calcium, so calcium-rich snacks such as yogurt, cheese or calcium-fortified cereal might fill your calcium needs.”

What are some snacks that should be avoided? Are there any?

Dr. Garden-Robinson: “Sugary and salty snacks sometimes compete for our attention, even when we have the best nutrition intentions. Try to quench your appetite with nutrient-rich foods. If you occasionally choose ‘less-healthful’ snacks that might be high in calories, sodium and/or trans fat, have a small portion. Read and compare the nutrition labels, put one serving (based on what the package says) in a container, and savor your ‘treat’ slowly without distractions. Avoid eating food directly out of the box or package, because people eat more than one serving if eaten directly from the package.“

How many snacks should a child have a day?

Dr. Garden-Robinson: “On average, children need three meals and two or even three small snacks per day.  Children often cannot eat enough at mealtimes to meet their energy needs, so well-timed snacks can help prevent them from becoming overly hungry. However, keep in mind that continual snacking may lead to excess calorie intake that could contribute to overweight or obesity. Many experts suggest keeping snacks in the 100- to 200-calorie range.”

“Snacks are an important part of the day for school-age children, because kids need to fuel their bodies and brains. In addition to meals, children need healthful snacks to enjoy mid-morning at school, another snack right after school and perhaps, a bedtime snack.”

If your child is more active, does that mean that they should have a higher calorie intake?

Dr. Garden-Robinson “Level of physical activity, age and gender are factors that play a role in how many calories that any of us need from childhood throughout adulthood. Children who are more active usually need additional calories, but the increase in calorie needs may not be as much as we may think.  For example, an 8-year-old female who is ‘sedentary’ may need about 1,200 calories, while her ‘moderately active’ peer might need about 1,400 to 1,600 calories and another ‘active’ female peer may need up to 1,800 calories.”

What are some healthy, and easy, snacks that you recommend for families on the go?

Dr. Garden-Robinson: “Parents will want to think about their children’s food likes and dislikes, and also be a role model for healthful eating. Unfortunately, the majority of U.S. children do not meet the daily recommendations for fruits, vegetables or whole grains, so consider foods from these groups as go-to snacks.  Keep in mind potential food allergies and choking hazards as you plan snacks for children, too. Be sure the pieces are the proper size and texture/hardness for children to safely eat.

For example, bananas, apples, grapes, cherry tomatoes and mini-carrots are portable snacks that require minimal preparation. Parents can make their own cereal snack mixes from their child’s favorite whole-grain cereal, dried fruit such as cranberries or raisins and/or nuts, then place in snack-size zipper-top plastic bags. From the dairy group, consider string cheese (low-fat mozzarella) and whole-grain crackers as a protein-rich fun snack with a little crunch. See Make Your Own Snack Mixes and Nutritious After School Snacks for easy snack ideas and recipes.”

For middle schoolers and high schoolers, what should they be consuming? How many calories a day? Should they be eating more or less snacks?
Dr. Garden-Robinson: “Kids in middle school and high school are still growing and need adequate nutrition and an occasional snack to fuel their development. Most nutrition experts suggest three meals and one snack for older children, but that will vary depending on how physically active the teens are and whether they are going through a growth spurt. For example, a 14-year-old sedentary boy may need 2,200 calories while his active counterpart may need 3,200 calories.

“Teenagers often exercise more independence in their food choices, and they may enjoy making their own snacks. Parents should be sure to have healthful snacks and ingredients readily available in their refrigerator, freezer and/or cupboard.  Make the home environment conducive to healthful choices.  For example, have a bowl of bananas on the counter, and sliced melon, strawberries, yogurt, carrots and broccoli florets in the fridge. Have frozen fruit and Greek yogurt available for smoothies, and whole-grain tortillas, shredded cheese and salsa ready to roll and microwave for a quick warm snack. Hummus (made from protein-rich chickpeas) and whole-grain crackers also make a tasty snack.

“Older kids may be more adventuresome eaters, and they may enjoy preparing their own snacks. Be sure that the budding chefs know about kitchen safety, including proper handwashing as well as safe use of a microwave oven, toaster and/or oven. Set rules about what they are allowed and not allowed to do.”

For a college-aged student, what are some snacks that they could keep in their backpack or in their dorm room for on the go that would be easy and healthy?

Dr. Garden-Robinson: “Trail mix with nuts, seeds, dried fruit and whole-grain cereal are excellent appetite-quenching, backpack-friendly, shelf-stable snacks for students on the go. Many students enjoy high-protein ‘granola-type’ bars. College students often are very creative when it comes to food. Most college students have mini-refrigerators or microwave ovens, so having these options available opens up a wide range of possibilities for snacks, including popcorn, Greek yogurt with fruit, hard-cooked eggs and fresh salsa and chips. Even a high-protein beverage, such as chocolate milk, can be considered a snack. (In fact, research has shown chocolate milk to be a good sports-recovery beverage.) Peanut butter or other nut butter on apple slices provide a tasty study break, too!”

When it comes to snacking, there are proven health benefits. Consider calorie and nutrition needs to have a perfect snack at any age. Here are some ideas.

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1. Onions contain flavonoids, unique compounds found in plants that also have health benefits. “They contain mainly the bioactive compound quercetin, which has been implemented as an antioxidant, anticancer and anti-inflammatory compound,” said Dr. Ruth McDonald, Chair and Professor of the Department of Food Science & Human Nutrition, Iowa State University.
2. Besides flavor, onions do not contribute much to the diet. “Onions are not very nutrient dense,” Dr. McDonald explained. One cup of chopped onion contains 234 mg of potassium, compared to about 537 mg in a banana. (One cup is a lot of onions!)
3. Onions contain sulfur compounds. That’s why your eyes water when you chop them and why the odor lingers on your breath.
4. These sulfur compounds led to onions being used for medical purposes in many cultures, such as treating wounds. However, the effect was minimal. “There is folklore that onions are antibacterial because of the presence of sulfur-containing compounds. But they are unlikely to have sufficient potency to treat infections,” Dr. McDonald said.
5. This belief in the antibacterial effect led to the practice of placing a cut onion by the bedside to prevent illness, with the idea that the onion would soak up germs. “Absorbing bacteria from the air is total fiction,” Dr. McDonald said. While science has not found evidence that onions prevent illness, some still follow this folklore remedy and you can follow the discussion.
6. It’s okay to eat leftover onions. A social media report has circulated stating that onions become toxic after you cut them. “I suppose that comes from the concept that when you cut onions there is release of the sulfur-compounds, but I don’t know of any health risks from those compounds,” Dr. McDonald said.
7. Onions can prevent hair loss. You just have to rub onion juice directly on your scalp.

Onions can pack a powerful punch when added to foods. Although they cannot prevent illness, onions do have some health benefits and there are many reasons they are so appealing.

The post Food Facts: Seven Things You Might Not Know About Onions appeared first on Best Food Facts.

What we also know: Most of us don’t eat enough of them.

We know why: We’re in the habit of reaching for an easy snack and habits are hard to change. Fruits and vegetables can be more expensive than other foods. And sometimes, they’re just boring.

Dr. Alison Duncan, registered dietitian and professor in the Department of Human Health and Nutritional Sciences at the University of Guelph, Ontario, gave us some useful ideas to get more of these foods in our diet. First, a look at the benefits.

“Fruits and vegetables are packed with essential nutrients and phytochemicals that can help reduce the risk of chronic diseases such as heart disease, diabetes and cancer.  There is no downside to consuming fruits and vegetables and the good news is there are so many choices, so many forms and they make your diet so interesting and colourful,” Dr. Duncan said.

That’s more than enough motivation to achieve the daily goals of fruits and veggies. Canada’s Food Guide recommends 7 to 10 servings per day; USDA My Plate recommends four to five cups. A common phrase says, “fresh is best,” however, fresh produce spoils relatively quickly and is often more expensive. We asked Dr. Duncan how frozen or canned products compare.

“Fruits and vegetables can be enjoyed as either fresh, frozen or canned with all of their nutritional value.  In fact, fruits and vegetables are often frozen or canned when they are at their peak in quality,” she said. “Dietary fibre content does not change in processing, storage and cooking of fruits and vegetables and so is similar among fresh, frozen and canned.”

She noted that dietary fibre content can decrease when the peel is removed in processing.

Not only do frozen and canned fruits and vegetables have the same nutrients, they also offer some advantages.

“The number one advantage of consuming frozen or canned produce is convenience.  You can easily store them at home and have them on hand at all times,” Dr. Duncan said. “Another advantage is cost.  You can often get frozen or canned produce on sale and since they are frozen or canned, you can buy them in larger quantities and store them so you do have them available.  A third advantage is that it means you are consuming fruits and vegetables, and this is the best advantage of all since it benefits your personal health.”

During the summer, it seems easy to get those fruits and vegetables in our diet. But other times of the year, it is more of a challenge. We asked Dr. Duncan to share some good ways to achieve the goal.

“Absolutely take advantage of the frozen and canned options!  There are so many options to choose from, we are so lucky.  For example, you can enjoy frozen Canadian wild blueberries in the winter and frozen butternut squash in the spring,” she said. “There are no excuses to not consuming fruits and vegetables all year round, they are affordable, accessible and delicious!”

Dr. Duncan shared two of her favorite recipes.

“For a delicious breakfast or snack, I love using frozen berries mixed into yogurt with granola.  My favourite vegetable is sweet potato, simply washed then pierced with a fork a few times, wrapped in a damp paper towel and microwaved 6 minutes, turn over, another 6 minutes.  Then cool for a bit and cut in half and eat as is. Delicious!”

She also offered some advice for getting out of the vegetable rut, where we eat the same standby foods so often they get boring.

“The frozen aisle is now full of interesting fruits and vegetables.  Try frozen mango, cherries or peaches.  Or add some canned sliced pineapple to your next meal.  For vegetables, include some frozen cubed butternut squash, or try enjoying some canned beets!” she said.

Reading labels is important when shopping. Dr. Duncan said in the freezer section, choose fruit without added sugar and frozen vegetables without added salt or sauces. In the canned goods aisle, choose fruit canned in fruit juice rather than syrup. Look for vegetables with low sodium. Another option is to rinse the food before consuming to reduce sodium.

“We are extremely fortunate to have access to fresh, frozen and canned fruit and vegetables, and we should consider all of these options as part of a healthy diet,” Dr. Duncan said.

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There are many good reasons to give your heart some tender loving care. It works around the clock, non-stop every moment of your life. Keeping it strong with a healthy diet and exercise makes your heart stronger so it is more efficient at pumping blood throughout your body.

A healthy ticker is also a ticket to a longer life. Cardiac disease the leading cause of death for both men and women in the United States. In fact, one in four deaths is linked to heart disease, according to the Centers for Disease Control.

To help your heart beat at its best, we’ve put together this list of foods that are good for your heart.

Salmon: Salmon is an excellent source of omega-3 fatty acid. These compounds lower heart rate and blood pressure, and they improve the health of blood vessels. The recommendation is to eat fish such as salmon twice a week. Harvard Women’s Health Watch

Avocados: Eating an avocado every day as part of a heart healthy diet can help improve cholesterol levels in overweight and obese people. American Heart Association

Nuts: Tree nuts, such as walnuts, almonds and cashews, contain unsaturated fat, as well as fiber and nutrients. Studies have found that people who regularly eat nuts are less likely to have heart attacks. Harvard School of Public Health

Vegetables: Vegetables top any list of heart healthy foods because they are rich in fiber and vitamins and low in calories. Mix in a variety of vegetables and those that are deeply colored – such as spinach, carrots and berries – because they have the highest content of micronutrients. Office of Disease Prevention and Health Promotion

Beans: They’re good for your heart. Beans are low in fat, high in fiber and packed with protein. Research has shown consuming beans as a regular part of the diet helps lower cholesterol. USDA Agricultural Research Service

Herbs: Most Americans consume too much sodium, which contributes to high blood pressure. One way to cut down on the amount of salt in dishes is to try other flavors, such as fresh herbs, spices like turmeric and pepper, garlic and lemon. Academy of Nutrition and Dietetics

These are all some good foods to try this month to show some love to your heart.

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Tomatoes are very popular and many people have particular ways they like to prepare and serve them. One recurring question is the best way to store them. Our experts advise that it’s best not to keep tomatoes in the refrigerator because the environment is too cold for them.

This week, researchers published a study that explained exactly what happens when tomatoes are refrigerated. They studied tomatoes that had been chilled for various periods of time. They found that when the tomatoes were cooled to a certain temperature, it caused the fruit to stop producing compounds that create that wonderful tomato flavor and aroma. That would explain in part why some find that a tomato that has been chilled does not taste as flavorful as one that is fresh picked from the garden.

Now that they know exactly what happens, the scientists plan to look at ways to breed tomatoes so they can keep their flavor even when they are refrigerated so the fruit can be safely stored.

Until then, follow the advice of our experts and keep tomatoes in a cool but not cold place at about 55 degrees. They also offer tips on how to wash tomatoes to make them last longer.

The post Why You Shouldn’t Store Tomatoes in the Refrigerator appeared first on Best Food Facts.