Released May 30, 2008
HOT SPRINGS, Ark. - The road to good nutrition leads to the local farmers' market, says Lisa Gilmore, an extension family and consumer science agent with the University of Arkansas Division of Agriculture.
"The average supermarket produce travels about 2,000 miles to its destination, but according to the U.S. Department of Agriculture, produce offered at farmers' markets travel a mere 50 miles on average," she said.
A shorter trip in miles means less time between farm and plate and less time for the plants' critical nutrients to break down. Look for produce that's marked "Arkansas Grown."
"You'll find offered a colorful array of fruits and vegetables providing vitamins, minerals and phytochemicals," she said. "These phytochemicals help the body to stay healthy and energetic, maintain a healthy weight, protect against the effects of aging and reduce the risk of some cancers and heart disease."
Most Americans should shoot for the equivalent of two cups of fruits per day in a 2,000-calorie diet. When considering dried fruit, a quarter-cup is equivalent to a half-cup of fruit. Be sure to include 2½ cups of vegetables per day. Two cups of raw leafy greens are equal to one cup of vegetables.
Once the produce shopping bag is full, "Go directly home from the market, avoiding side trips," Gilmore said. "Foods will decline in quality if left sitting in your car."
Different fruits and vegetables require different temperature and humidity levels for proper storage. Some foods that taste best stored at room temperature include bananas, melons, onions, potatoes, sweet potatoes, tomatoes and winter squash. Store them in a clean, dry, well-ventilated place, away from direct sunlight and away from areas where meat is prepared.
Some produce, such as avocadoes, kiwis and peaches, can be ripened on the counter and then stored in the refrigerator. Avoid placing produce in a sealed plastic bag on your countertop. This slows ripening and may increase off-odors and decay from the accumulation of carbon dioxide and depletion of oxygen inside the bag.
Most other fresh fruits and vegetables keep best stored in a clean refrigerator at a temperature of 40 degrees F or below. Use your refrigerator crisper drawer for whole produce.
Refrigerate fruits and vegetables in perforated plastic bags to help maintain moisture and provide air flow. Unperforated plastic bags can lead to the growth of mold or bacteria. If you don't have access to commercial, food-grade perforated bags, use a sharp object to make several small holes in a food-grade plastic bag, about 20 holes per medium-sized bag.
Wash produce thoroughly just before use, and not before.
"Fresh produce has a natural protective coating that helps keep in moisture and freshness. Washing produce before storage causes it to spoil faster," she said.
Rinse produce even when the peel is removed.
"For produce like melons and citrus fruits, bacteria on the outside of the produce can be transferred to the inside when it is cut or peeled," Gilmore said. "Remember the two-hour rule -refrigerate cut or peeled fruits and vegetables within two hours or less, or it should be thrown away."
Gilmore said farmers markets offer an additional benefit: exercise. "Enjoy walking around the market and have fun looking at all the produce and goodies," she said.
For more information on farmers markets in Arkansas, visit http://www.aragriculture.org, or http://www.naturallyarkansas.org.
The Cooperative Extension Service is part of the University of Arkansas Division of Agriculture.
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Contact: Lamar James, (501) 671-2187,ljames@uaex.edu
