COVER STORY |
Be MindfulofFoodSafety |
||||
GETTY IMAGES |
Farmers markets are usuallyoutdoors . The products are exposed to contaminants such asdirt , bugs and pollutants . Most markets have their own food safety rules and follow government regulations .
Brancato recommends engaging the vendors in conversation to learn more about theirwares .“ Ask where the grower is from ,” she suggests .“ Is the farmer selling or is it arepresentative ? Ask about the farming practices , especially if itsays locallygrown .”
The registered dietitian advises to choose products that are certified organic . “ The certification means fertilizers are not being used and there ’ s more oversight . Non-certified organic may or may not have pesticides from fertilizers .” Brancato adds that raw milk , cheese and juices present some risks for bacteria . Choose products that are pasteurized .
Once home , wash fruits and vegetables under running water before eating , cutting or cooking . Dry with aclean cloth or papertowel to eliminate bacteria .
Fiber Friendly
Roque from Morristown Medical Center is certified to counsel patients who have diabetes or obesity .“ We know they ’ re getting the freshest and most nutrient dense products at a farmers market . This benefits everyone in the family , not just those with obesity and diabetes .” Roque says the products at farmers ’ markets are a great source of fiber .“ Fiber has many benefits , especially forpatients with diabetesor obesity . Fiber helps people to maintain a healthy blood sugar level , helps to lower cholesterol and to feel more satiated .”
She advises patients to choose leafy greens such as kale , chicory and arugula . For fruits , select those with edible skin such asplums , peaches and berries .
As forbaked goods , Roque says ,“ Just because they ’ re at a farmers market does not mean they ’ re always healthy . Ask about the ingredients or check for labelling . If sugar is listed as the first ingredient , it is not agood choice . Also look for whole grains , including whole wheat flour , and sweets made with natural fruits .”
|
Where ’ sMyHoney ? |
Many farmers markets sell locally produced honey . Roque says locally produced usually means within a50-mile radius of the market . She points out that as locally grown , the honey contains local pollens , which can help those with pollen allergies . She suggests ateaspoon a day , off the spoon or in tea , to help boostthe immune system .
Family Fun
“ Going to afarmers marketisagreat weekend activity and I do counsel patients to try it ,” says Brancato of TheValley Hospital . “ It gets families involved in the food selection process and develops an appreciation forfood .”
Kay of Englewood Health notes that there are opportunities to engage with the vendors or to see someone you know . “ Studies have shown the importance of social connections and overall health .” At a market , the pace is leisurely , not like grocery shopping . Check to find out if dogs can be walked there .
The dietitian says cost isnot a barrier to buying at farmers markets .“ Seasonal is cheaper ,” she says . “ The flavors are better when it ’ s seasonal and the nutrients are morereadilyavailable .”
Freshness and nutritional integrity aside , patronizing a local farmers market is agreat way to show support for local , smallbusinesses .
|
What ’ s in Season ? SPRING
Greens including arugula , peas , artichokes , asparagus , chard , spinach ; radishes , rhubarb , citrus fruits .
SUMMER
Melons , blackberries , blueberries , plums , peaches , cherries , carrots , cabbage , broccoli , corn , eggplant , summer squash .
FALL
Apples , pears , cranberries , grapes , pumpkin , broccoli , cauliflower , celery , green beans , leeks , lettuce , potatoes , root vegetables , acorn and butternut squash .
|