Shopping for Produce

  • Choose dark, leafy greens like spinach, chard, Kale and mustard greens for daily eating.
  • Think outside the color box. Usually opt for green peppers? Try yellow, red or orange bell peppers. Red may be the traditional color of tomatoes, but yellow or orange tomatoes make a nice change.
  • When choosing lettuce for salads, tacos or sandwiches, opt for a darker green leaf or romaine lettuce. They’re richer in nutrients than iceberg lettuce.
  • Stop at the freezer case for frozen blueberries, strawberries, raspberries, cherries and peaches, especially when they are out of season. Frozen fruit is great for making smoothies.
  • For convenience, go canned, but check the sodium and sugar content. Choose reduced sodium or low-sodium canned vegetables. Look for canned fruit packed in water or juice, not heavy syrup.
  • Frozen 100% fruit bars make healthy alternatives to high-fat snacks.
  • Substitute unsweetened applesauce for all or part of the oil in your favorite muffin recipe.
  • Stock up on dried fruit such as raisins, apricots or apple rings for stuffing lunchboxes or to keep at your desk for mid-afternoon snacking.
  • Worried about tossing old, uneaten produce? Use this handy shelf life cheat sheet when buying produce:
    • Lasts up to 3 days: asparagus, avocados, bok choy, spinach, tomatoes
    • Lasts up to 1 week: arugula, cucumbers, eggplant, Kale, lettuce, mushrooms, radishes, sugar snap peas, zucchini, summer squash
    • Lasts 1 week or more: beets, bell peppers, broccoli, brussel sprouts, cabbage, carrots, cauliflower, green beans, potatoes (russet and sweet)
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