Nutrition Nugget

Nutrition Therapy | Volume 7, Issue 24 | August 2016
August
Farmers Market Week

August 7-13
Why Should I Visit a Farmers Market?
Spotlight On Watermelon!
Did You Know?
2 cups of watermelon have

90 calories.
Its fat free.
Contains 1,700 IU of
vitamin A and 24 mg of
vitamin C in a 2 cup serving,
which promote good
eyesight and healthy skin.
Source: ndb.nal.usda.gov
Shopping at a farmers market supports local farmers and is a great

opportunity to find out where your food comes from, as well as meet
other people in your community. You may learn more about the
products that youre buying and get tips on how to prepare them.
Food at the farmers market is always fresh and in season, which means
that it will be at its peak in nutrition and flavor. There is also more
variety from month to month, which means youll find new things to try.
Shopping at a farmers market can also help you to improve and expand
your diet. MyPlate encourages making half your plate fruits and veggies.
No single fruit or vegetable provides all the nutrients you need, so
choose a variety of different colors. Aim for 5 servings of fruits and
vegetables daily.
Source:
Source:www.cuesa.org
TodaysDietitian.com
Be sure to check out the reverse side

for a fun watermelon recipe.
Nutrition Therapy
Do you need help with a recipe or
snack idea? Want to see something
on the next E-Newsletter? Please
write to us with any questions or
concerns that you may have.
Editor: Sherri Kramp, RDN/CD

[email protected]
Catalina Esqueda, BS, Dietetic
Intern
[email protected]
or call: 574-364-2679
Whats
To Eat?
Rhythm Superfoods
Data: Rhythm Superfoods has a line of kale chips, beet
chips, broccoli bites, and roasted kale. Their products
come in many flavors and many are gluten-free, vegan,
and either dehydrated or roasted.
Nutrition Information: Kale Chips - Cool Ranch (1 oz)
140 calories, 7 gm total fat (0.5 g saturated fat) 220 mg
sodium, 13 gm carbohydrate, 3 gm sugar, 4 gm fiber, and
6 gm protein.
Ingredients: Kale, sunflower seeds, tahini (ground sesame seeds), carrot,
cane sugar, apple cider vinegar, onion, sea salt, lemon juice, dill weed, garlic,
white pepper.
Conclusion: This is a better alternative to some potato chips. It is low in
saturated fat and has protein from the seeds. Each serving has 55% of the
daily value for vitamin A, 9% for vitamin C, and 8% for calcium and iron.
Source: www.RhythmSuperfoods.com
August is also Family

Meals Month
Q: Are frozen and canned fruits and vegetables

less healthy than fresh fruits and vegetables?
A: Frozen or canned fruits and vegetables can be a
good option when you want something that is not in season, or if you
find that some of your food spoils before you can eat it. They are also
convenient on days that youre short on time.
Families that eat together are

more likely to eat fruits and
vegetables and less likely to eat
unhealthy snacks. Nowadays
everyone seems to have busy
schedules, but you can still
make it work. Here are some
tips for getting started with
family meals.
Pick out a time on the
calendar when everyone can
be there. Remember, family
meals dont have to be at
dinnertime. Start with just
one day a week if thats what
you can do.
Plan ahead. On days that you
have some extra time, cook
extra and freeze those meals
for a busier day.
Involve everyone in the
family. Even younger kids
can help out by setting the
table.
Let children serve themselves
so they can learn about
portion sizes. Teach them to
start off with small amounts,
and get more if they are still
hungry.
Some foods come partly
prepared, like grated cheese
or pre-cut veggies. This helps
save you some time!
Choose faster cooking
methods, like stir-frying or
microwaving.
Source: www.fns.usda.gov
The nutrient content of frozen and canned foods is similar to that of

fresh foods. Most frozen and canned fruits and vegetables are processed
soon after harvesting and retain many of their nutrients. Something to
keep in mind is that some canned items are lower in fiber, especially
foods that are very soft and have the skin and seeds removed.
Canned foods have an even longer shelf life than frozen foods.
However, these foods can have a lot of added sodium and sugar, so
make sure you always check the label. Avoid fruit canned in heavy
syrups, and look for low sodium canned vegetables.
However you choose to buy them, the most important thing is to eat at
least 5 servings of fruits and vegetables a day.
Source: www.FruitsAndVeggiesMoreMatters.org
A Summertime Twist
Watermelon Salad with Feta and Cucumber
Yields 8
Ingredients:
For the Salad:
1 5-lb watermelon, peeled, cut into cubes

(about 11 cups)
1 English cucumber, cubed (about 2 cups)
15 fresh mint leaves, torn
15 fresh basil leaves, torn
1/2 cup crumbled feta cheese
For the Vinaigrette:

2 tbsp honey
2 tbsp lime juice
1 tbsp olive oil
Pinch of salt
Directions: Whisk together honey, lime juice, olive oil, and salt. Set
aside. In a large bowl, combine watermelon, cucumbers, and herbs. Top
the watermelon salad with the vinaigrette and gently toss. Top with the
feta cheese and serve.
Nutrition Facts per serving, roughly 1 2/3 cups.
Calories: 127
Protein: 3 gm
Dietary Fiber: 1 gm
Total Fat: 4 gm
Sodium: 107 mg Sugar: 19 gm
Source: www.TheMediterraneanDish.com, www.ndb.nal.usda.gov

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Nutrition Therapy | Volume 7, Issue 24 | August 2016

Farmers Market Week

2 cups of watermelon have

Shopping at a farmers market supports local farmers and is a great

Be sure to check out the reverse side

Editor: Sherri Kramp, RDN/CD

August is also Family

Q: Are frozen and canned fruits and vegetables

Families that eat together are

The nutrient content of frozen and canned foods is similar to that of

1 5-lb watermelon, peeled, cut into cubes

For the Vinaigrette:

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