The month of March is “National Nutrition Month.” This is a great time to think about ways to ensure you and your family are getting good nutrition. Making healthy food choices daily can have a big impact on your overall nutrition.
The theme for National Nutrition Month this year is “Beyond the Table”. Your food goes on a journey before it gets to you and you are able to decide where you join in on the adventure. The closer your food is grown to where you live, and the shorter the time from the farm to your fork, the healthier and tastier the food will be for you!
Here are some ideas for participating in your own “Farm to Fork” experience:
Visit Farms, Farm Stands, and Farmers Markets - Support your community and local economy when you buy directly from local farmers. You may have a farm or farmstand nearby or be aware of a larger farmers’ market you can attend. Check out this Maryland Farmers Market Guide to find markets listed by county. Keep in mind that most markets are typically open from May-November while a few might be open year round. Confirm hours before you go! Farmers enjoy selling their goods and meeting people in their community. Get to know your local farmer and don’t be afraid to ask for tips on how to store and prepare the produce. They are the experts!
Shop Local Produce at Grocery Stores - Some grocery stores offer local produce which they purchase in bulk from local growers. Look for displays and signs that promote local produce. Foods such as corn, cantaloupe, and watermelon are popular seasonal produce found in grocery stores in the summer. Winter squash, turnips, and sweet potatoes are common and in abundance in the Fall and Winter. This Seasonality Chart lists which Maryland fruits and vegetables are in season by month, so you know what to look for when shopping.
Be Your Own Farmer - You can learn how to grow your own vegetables, fruits, and herbs!
Find some good information to help you get started in this Gardening Blog.
The University of Maryland Extension offers a “Grow It Eat It” (GIEI) program which encourages and supports backyard and community food production. Visit the Master Gardener Webpage
to learn how Master Gardeners can work with Marylanders to provide gardening education and demonstrations. To locate a Grow It Eat It class, workshop, or an event near you, visit your
Local Master Gardener Program. For information on growing your own garden, visit the Home and Garden Information Center webpage.
Nutrition Nuggets for Using Seasonal Produce - Making healthy choices and improving your nutrition doesn’t require major planning. You can do simple things to make a positive difference. You might want to try a few of these ideas. Or, challenge yourself or family members to try all of them.
- Eat the Rainbow - Do your best to eat foods with a variety of natural colors (red, orange, yellow, green, blue and purple!) Each season has an abundance of color. Look for green spinach in spring, red tomatoes in summer and yellow squash in the fall.
- Plan weekly dinners around seasonal vegetables. The EatSmart Recipe library is a great place to start. Enter the name of the food you want to use in your recipe in the “Ingredients” field and choose from the list. This Butternut Squash Soup recipe features a fall favorite.
- Have fun trying something new as the seasons change. Add one new seasonal produce item to your grocery cart and get the family excited about trying something new together. This Trying New Foods blog will provide lots of fun ideas.
- Sweet Potatoes are in abundance in fall and winter and they last a long time when stored properly (in a cool dark place like a cabinet or pantry). If it’s cold outside and you want some warming, comfort food, give this savory Black Bean and Sweet Potato Chili recipe a try.
- Berries are a favorite springtime fruit, so be on the lookout for berries in the coming months. Adding strawberries and blueberries to yogurt, smoothies or cereal is a tasty way to boost your nutrition. For a healthy breakfast or snack choice, try this Red Berry Parfait.
