Noun. Antioxidants are naturally found in foods and help protect your body’s cells from damage, which may lower your risk of chronic diseases.

Used in a sentence:

Antioxidants include vitamins A, C and E, minerals like selenium and plant chemicals like flavonoids and carotenoids, and can be found in vegetables, fruits, whole grains, lentils, beans, seeds, nuts, green tea and even garlic.

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How many vegetables do I need to eat each day?

Sarah Downs, RD: “It depends on the age, activity level and gender, but ranges from one cup to three cups per day. Generally, one cup of raw or cooked vegetables or vegetable juice or two cups of raw leafy greens can be considered as one cup from the vegetable group. For additional information on serving sizes and recommendations per age group, Choose MyPlate is a great resource.”

What are the best types of vegetables to eat?

Sarah Downs, RD: “Any vegetable or 100 percent vegetable juice counts as a member of the vegetable group. Veggies can be raw or cooked, fresh, frozen, canned or dried and may be whole, mashed or cut. Based on their nutrient content, vegetables are organized into five subgroups:

1. dark green vegetables
2. starchy vegetables
3. red and orange vegetables
4. beans and peas
5. other vegetables

It is a good idea to choose a variety of vegetables from the different groups above because they offer distinctive nutrients and health benefits.”

What makes a vegetable a vegetable and not a fruit (i.e., tomatoes)?

Sarah Downs, RD: “From a botanist’s (someone who studies plants) point of view, fruits are the part of the plant that develops from a flower and contains the seeds. Vegetables are the other part of the plant — this includes the stems, leaves and roots. From a culinary point of view, vegetables are less sweet and fruits are typically sweeter and more tart. When it comes to nutrition, fruits and vegetables are similar in that they are typically low in calories, high in fiber and antioxidants and loaded with vitamins and minerals.”

Does vegetable juice count?

Sarah Downs, RD: “It is best to eat the whole vegetable because of the insoluble fiber it provides. However, vegetable juice is okay to consume as one to two servings of vegetables. It is important you choose 100 percent vegetable juice and be mindful of the sodium content in some of the veggie juices.”

What’s the best way to prepare vegetables?

Sarah Downs, RD: “Any technique is great, except for deep frying or adding calorie-dense cream/cheese sauces. Whatever way you choose to cook veggies (boil, bake, microwave, or even raw) is fine, as long as you are eating plenty of vegetables to begin with. By experimenting with different techniques, you may be able to find the ways you enjoy them best!”

Are fresh veggies better than frozen or canned?

Sarah Downs, RD: “When fresh vegetables are consumed in season, they often may taste better to some, but when it comes to nutrition they are the same. In fact, many times frozen vegetables are flash frozen at their peak ripeness so their nutrient content may be slightly higher than fresh vegetables. The benefits of frozen and canned vegetables is that they are affordable even when they are out of season and you will still get the same amount of nutrients. It is important to read the label and look at the amount of sodium in canned vegetables. There are many varieties that are low sodium; if not, you can rinse your canned beans and veggies to remove some of the sodium.”

There is no “one size fits all” approach to consuming fruits and vegetables, and it’s great to have the choice of whether to purchase fresh, frozen or canned. Check out some additional information on this topic:

• Fresh, Frozen, Canned, Dehydrated: Healthy Eating Year-Round
• Are Fresh Fruits and Vegetables Better than Canned or Frozen Produce?

I’m on a budget but want to eat more vegetables. How do I do that?

Sarah Downs, RD:

• Buy in season: While most vegetables are available year-round, some are less expensive when they are in season. Also, remember that all forms of fruits and vegetables are nutritious. Canned and frozen can be budget-friendly options to consider.
• Buy more: When there are specials, buy extra. They can be frozen to use later or used in a dish that can be frozen for later.

Vegetables don’t taste good to me. How can I enhance the flavor and make them more enjoyable for me to eat?

Sarah Downs, RD:

• Pair with cheese. A sprinkle of Parmesan or mozzarella cheese usually does the trick.
• Get tangy and add a splash of citrus juice on top. Lemon is my favorite!
• Experiment with different types of herbs and spices.
• Turn up the heat by adding a chopped jalapeno pepper or red chili flakes to your next dish.
• Stuff your veggies. Bell peppers, mushroom caps, tomatoes and artichokes are perfect for stuffing, baking and roasting. I like to stuff veggies with ground beef or turkey, rice and black beans for a protein-and veggie packed-entree!

What’s your favorite vegetable?

Sarah Downs, RD: “My favorite vegetable is raw carrots — I love the crunch!”

_{The image “Vegetables” by Daniel Cukier is licensed under CC BY ND 2.0.}

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Nutrition is a simple word, but following a healthy, nutritious diet can sometimes be difficult to put into practice.

Noun. Nutrition, simply put, is the process of nourishing or of being nourished; the process by which organisms take in and utilize food.

The key to this definition is the word “nourishing.”

Used in a sentence:

Proper nutrition involves consuming a variety of foods that include fruits, vegetables, lean proteins and whole grains that provide essential vitamins and minerals for the body.

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• Designing monthly meal plans
• Understanding daily intake values
• Incorporating flavorful fruits and veggies into your diet
• Managing portion sizes
• Reaping the benefits of antioxidants

Join us all this month as we celebrate nutrition. Here’s to happy, healthy eating!

The post Celebrate the Flavor of Foods for National Nutrition Month appeared first on Best Food Facts.

1) Go Early

I like to go early and scope everything out. By walking through the market, I can see what produce is there, what’s in season, and do some comparison shopping on the different prices. By going early, the selection is the best and freshest.

2) Bring Your Own Bags

Bring reusable grocery bags just like you would at the grocery store. Make sure the bags are durable. If you plan to purchase in quantity for canning and freezing, you might want to consider bringing boxes or pails.

3) Bring Small Bills

I recommend bringing plenty of small bills, so that it’s easier for the farmers to make change. They’ll thank you for that!

4) Talk to the Farmers

One of the best things about going to the farmers market is getting to know your local farmer. I encourage you to talk with them. Ask them about their farm and the foods that they grow and listen to their stories.

5) Buy What’s in Season

It’s always great to buy fresh produce when it’s in season. But how do you know what’s in season? Well, that’s going to vary, depending on where you live. However, when you go to the farmers market, what you see is typically what’s in season. Some of my favorites are asparagus in the spring, berries and sweet corn in the summer, and apples and pumpkin in the fall.

6) Plan Ahead

It’s really helpful to spend a little bit of time planning before going to the farmers market. You want to see what you have on hand at home, what you need, and also think about what you want to prepare for the coming week. Planning helps guide what to buy and how much.

Buying in bulk can save you money, but when it comes to fresh produce, it’s a bit of a challenge – if you buy too much, it can go to waste. One thing I like to do is to share some of my extra produce with friends or family. Also, home canning and freezing are becoming more popular again, so I encourage you to give that a try. It’s a great way to take your extra produce and preserve it for later use.

7) Involve Your Kids

A fun way to get your kids involved in the farmers market experience is to have them try to eat a rainbow of fruits and vegetables. Last summer, I encouraged my son to find a fruit and vegetable from every different color in the rainbow. It was a bit of a challenge, but it was a lot of fun. Now my son loves all kinds of different-colored bell peppers!

8) Be Adventurous

Planning is important and nutrition is very important, but food is fun, so be adventurous! If you see something new or something on sale that you haven’t tried before, I encourage you to give it a try.

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To answer the question, we reached out to Julie Albrecht, PhD, RD, Professor and Extension Food Specialist at the University of Nebraska-Lincoln.

Julie Albrecht:

When handling produce, use cold or lukewarm water while washing. If the veggie is cold and you use hot water, there is a temperature differential that is set up and water may move into the produce carrying microorganisms with it. The temperature of the water should be similar to the temperature of the veggie. A scrub brush is good for potatoes but not broccoli. Just remember to wash all fruits and veggies prior to eating, whether they’re organic or conventionally grown.

Dr. Albrecht also pointed us to this resource from FightBac.org for more information.

_{The image “16 Seattle – Pike Market Place Colours” by Roving-Aye! is licensed under CC BY-SA 2.0.}

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