Corporate Fitness and Active Aging

One of my favorite things to do during summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.

Why Should You Shop at Your Farmer's Market?

Here are my top 5 reasons why visiting your town's farmer’s market is a must.

1. Support the local community. Since the produce is grown and purchased locally, the money remains in the community and stimulates the economy. Also, when you shop at the farmers’ market you are cutting out the middle man, and the product is generally less expensive than if you purchased it in the grocery store.
2. Eat foods that are in season. Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. This handout for Indiana allows you to see which produce is in season so you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government websites to see if they have a similar calendar.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendations are 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day-goal. This will guarantee you are meeting your recommended vitamin and mineral nutrition requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants. Locally grown produce is also lower in pesticides and chemicals.
4. You can talk to the farmers who grew the food you are about to eat. You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule. I love being able to go to the local farmers’ market close to work on my lunch break mid-week to grab items to get me through the rest of the week. Saturday mornings it’s off to the farmers’ market closer to my house to purchase goodies for the weekend and first part of the next week. To find out farmers’ markets close to you, check out the Farmers Market Directory on the USDA website.

An Inexpensive Path to Healthy Eating

Whether you are picking up items for tonight’s dinner or for the whole week, the farmers’ market is an inexpensive, healthy alternative to the grocery store that enables you to participate in eating local. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

Not sure where to start on your path to a healthier diet?  Check out this quick read for how you could benefit from meeting with a nutrition coach!  Click below.

One of the biggest reasons people give as to why they aren’t eating healthy is the cost of foods,
specifically fruits and vegetables. However, a study found that adults could eat the recommended servings of produce for $2 per day. Here are some ways that you can save money on your next visit to the grocery store while still getting good nutrition and practicing healthy eating on a budget.

• Don’t shop when you are hungry. A study from Cornell University found that shoppers purchased 19% more food and bought 45% more high-calorie snacks than those who had a snack prior to going shopping. This is an easy way to save 19% off your bill: have a handful of almonds, a piece of fresh fruit, or a string cheese before your next trip to the store.
• Buy in season. Your produce will be cheaper if you are purchasing it during the time of year that it is most plentiful. The Indiana Fruits and Vegetables Harvest Guide shows what produce is most abundant at which time of year in Indiana. Also, take advantage of local farmers’ markets to get the best deals on locally grown produce. The National Farmers Market Directory shows when and where the closest farmer’s market to you is and makes eating local easier. During the winter months, you can purchase frozen fruits and vegetables, and they are just as nutritious and cost less than fresh.
• Buy in bulk. It makes sense that when you buy more of something, the individual unit price will be less per product; and this is true with food, too. So instead of buying single apples or oranges, purchase bags of them. Or, instead of the single-serving packets of oatmeal, grab a container of oats. Over time the savings will add up. The other option is to join a warehouse club like Sam’s or Costco that offers savings due to buying in bulk.

There are lots of other ways for saving money while eating a healthy and balanced diet—like shopping at discount stores such as Aldi, clipping coupons, and buying plain items and flavoring them yourself. The goal is to try as many of these options as you can so that you see the benefits to your health and your bank account.

If you have any questions about eating healthy on a budget, please contact me at amitchell@nifs.org or 317-274-3432, ext 239.  Need help with getting started in your healthy eating journey?  Download our quickread for my top four choices for healthy eating apps to get started!