Be Safe with Summer-fresh foods
Posted on July 2, 2015 by bob in In Every Life
Summer is a wonderful time of year in many ways. One reason is increased access to fresh fruits and vegetables. I recall visiting my grandparents as a child and helping them bring in fresh tomatoes, corn, cucumbers, okra, figs and grapes from their backyard garden. There may have been more, but these are the ones I recall helping to pick, wash, cook, and then enjoy at dinner later the same day. In my memory nothing was ever more delicious!
Special diets are often part of chronic disease management, but nutritious diets are critical lifestyle choices for basic health promotion, providing the necessary building blocks of carbohydrates, protein, fats, vitamins, minerals, fiber, and fluid. Vitamins prevent deficiency symptoms and disease (scurvy, for example). Research continues to reveal vitamins as antioxidants and hormone-like substances required for cellular metabolism. Vitamins have specific functions within our bodies and, except for Vitamin D, must be obtained from dietary intake. Some Vitamin D can be produced by our bodies in the presence of sunlight.
The U. S. Department of Agriculture initiative MyPlate (http://www.choosemyplate.gov/about.html) recommends half of our plates be comprised of fruit and vegetables to maintain health. Popular diets such as the Mediterranean or DASH diets include a foundation of fruits and vegetables. The National Research Council presents guidelines for Dietary Reference Intake (DRI) values. DRI is an umbrella term that includes Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UP). This helpful resource can guide portion intake and prevent consuming toxic levels from supplements (access at http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes).
Although absorption may be reduced with aging or some disease processes, dietary intake is the preferred source for vitamins, minerals, and fiber. Here are a few tips:
— Fresh, intensely colored produce provides higher concentrations of nutrients
— Avoid purchasing wilted or damaged fruit or vegetables
— If you buy fresh at chain markets, look for the country of origin. Countries outside the U.S. may allow chemicals that are banned for U. S. agricultural use due to potential toxicities.
— If you buy fresh at a farmers’ market, you can ask the producer what chemicals are used.
— Carefully wash and rinse all fresh products to avoid bacterial contamination, and bag separately from meat.
— Vitamins that dissolve in water may be lost through steam if fruit or vegetables are not covered during cooking. Brief grilling, broiling, or covered steaming retains the most nutrients.
If you grow your own, delight in the process and the results. See the Resources box for further suggestions for handling fresh produce. Enjoy!
Arlene H. Morris, EdD, RN, CNE, is Professor of Nursing, Auburn Montgomery School of Nursing, and Immediate Past President of the AL State Nurses Association. Reach her at amorris@aum.edu.
RESOURCES
Foods — Fresh vs. Frozen or Canned:
http://www.nlm.nih.gov/medlineplus/ency/article/002095.htm
Raw Produce, Selecting and Handling It Safely:
http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm114299.htm
Food Safety at the Farmers’ Market:
http://www.foodsafety.gov/blog/farmers_market.html
Farmers’ Markets — Fresh, Nutritious, Local:
http://www.nutrition.gov/farmers-markets
Making Meals that Heal Guide:
National Heart, Lung, and Blood Institute — Healthy Eating Recipes:
http://healthyeating.nhlbi.nih.gov/default.aspx
U.S. Dept. of Agriculture, Recipe Finder:
http://recipefinder.nal.usda.gov