Vibrant Veggies

Vegetables are essential for a balanced diet and provide lots of vitamins and minerals as well as fiber. There are many reasons people do not get enough vegetables including worries about cost, purchasing, and preparation. Here is some information on how to make the most of veggies!

Where to Store Them

It is easy to toss fruits and vegetables wherever there is space in the fridge, but the “crisper drawers” at the bottom are designated specifically for produce! Get into the habit of putting vegetables in the right crisper drawer. Generally, vegetables should be kept in the high humidity drawer to prevent moisture loss and extend freshness…

Why does this matter? Several fruits are ethylene producing. This is an odorless gas that can cause premature spoiling of produce but is not toxic. Produce that is ethylene sensitive should be stored separately.

There are some exceptions to these storage guidelines. Mushrooms must be kept dry and should not go in either crisper drawer. Vegetables like winter squash, eggplant, potatoes, and tomatoes should actually be kept out of the fridge until cut or cooked.

How to Wash

Before you wash your vegetables, make sure to wash your hands, utensils, cutting boards, etc. Be sure to wash in between preparation of different kinds of vegetables as each vegetable can contain different types of bacteria. Ask yourself: Will the vegetable touch this surface? If the answer is yes, make sure it’s clean! Rinse with cool water rubbing gently to remove any visible dirt. Using any sort of soap or detergent is NOT recommended. These products can leave residue that is potentially harmful. Use a vegetable brush for tough skins. Even if you aren’t planning to eat the skin, wash it anyway before peeling. Anything that may be on the skin can easily be transferred to the inside of a vegetable. Dry with a clean cloth or paper towel.

Using Canned Vegetables

Canned vegetables are sometimes avoided due to the higher sodium content as most canned options contain about 300 mg (13% of what is recommended for one day). The good news is, there are low sodium options available. Rinsing canned vegetables with water for at least 30 seconds can reduce sodium even more. Canned vegetables are usually half the cost of fresh and may be even cheaper depending on the type!

Ways to Prepare and Enjoy

Lots of vegetables are great on their own, but there are also many creative and delicious ways to eat them!

·         Dip into homemade salad dressing, cucumber dip, or hummus.

·         Toss some veggies (like carrots, potatoes, squash and so many others) with olive oil and seasonings and toast in the oven until golden brown. You can also make kale chips this way!

·         Add them to your favorite breakfast staples like omelets, scrambled eggs, and smoothies.

·         Mix them into casseroles, soups, or pasta dishes.

·         Load your sandwiches or salads with as many vegetables as you wish!

NEW YEAR'S RESOLUTION - SHOULD I TAKE MORE SUPPLEMENTS?

The Federal Food, Drug and Cosmetic Act defines a supplement as a vitamin, mineral, herb or other botanical, amino acid, or dietary substance for use by man to supplement the diet by increasing the dietary intake, concentrate, metabolite, constituent extract, or combination of preceding substances. With the astronomical variety of supplements being marketed it comes as a surprise to many that these products are not fully regulated by the Food and Drug Administration (FDA). Supplements fall under the Dietary Supplement Health and Education Act (DHSEA) of 1994 that prohibits manufacturers and distributors from marketing false or unsafe products. Prior to distribution, companies selling supplements must establish a safety plan and proper labeling to meet the DHSEA regulations. Although meeting these regulations are required, the FDA does not test these supplements to verify that what is on the ingredient list is actually being sold.

While the FDA does not regulate such products, there are independent organizations that test these products to determine if the ingredients on the label are in fact what the supplement contains without the addition of ingredients not listed. Unfortunately, these independent companies do not test to see if the supplement has a particular health effect or if it is safe. Organizations such as Consumer Labs, NSF Internationals and US Pharmacopeia all have their own seal of approval that can be found on the front of the supplement bottle indicating that the specific supplement has been tested.

Under federal law dietary supplements cannot be promoted for the treatment of disease because they are not proven to be safe and effective. Label claims such as “address nutrient deficiency,” “supports health,” “shrinks tumors,” “this product does it all” and scientific words being used like “scientific breakthrough” and “secret Ingredient” must be followed by this disclaimer “This supplement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease”. These label claims can be tip-offs of a company looking to take advantage of the limited knowledge of the general public and that supplements are simply not fully regulated by the FDA.

Before purchasing a supplement, it is important to speak with a doctor, registered dietitian or a pharmacist to determine a person’s nutrition needs. Factors to consider may include age, diet, current medical conditions or medical conditions a person may be at risk for such as osteoporosis, heart disease, kidney disease, cancer, pregnancy and more. It is also important to do your homework before purchasing any type of over the counter supplement. Questions a person should ask include: What does this supplement do? What are the risks and the benefits? How much do I take? How long do I take it? When do I take it?

When researching supplements, it is important to consider the risks. Speaking with a doctor, registered dietitian or pharmacist before taking a supplement will be helpful in determining which are safe for specific medical conditions. Many supplements can have interactions with current medications a person may be taking. Examples include vitamin C and E with cancer treatments; antidepressants and birth control with St. John’s Wort; vitamin K with Coumadin; ginseng with Heparin; anticoagulants and NSAIDS; gingko biloba with high blood pressure medications. Health conditions to be aware of when taking supplements include surgery, pregnancy, breastfeeding, heart disease, high blood pressure, and gastrointestinal issues. For example, during pregnancy a prenatal vitamin is recommended as consuming the recommended dosage of specific vitamins like folate can prevent long term birth defects such as spina bifida.

If a potential problem is suspected with a supplement it can be reported to the Federal Trade Commission, State Attorney’s General Office, State Department of Health, or your Local Consumer Protection Agency. If an illness is suspected to be a result from taking a supplement, report to your doctor immediately and a compliant can be filed with the FDA online.

Office of Food Additive Safety, Guidance for industry: Distinguishing liquid dietary supplements from beverages. U.S. Department of Health and Human Services. January 2014. Accessed March 26th, 2019.

Dietary Supplement Products and Ingredients, FDA website. https://www.fda.gov/Food/DietarySupplements/ProductsIngredients/default.htm. Accessed March 26, 2019

Dietary Supplements. FDA Website. https://www.fda.gov/Food/DietarySupplements/default.htm. Accessed March 26, 2019

Dietary Supplements, What you need to know. National Institutes of Health website. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Accessed March 26, 2019

FDA 101: Dietary Supplements. FDA website. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm050803.htm. Accessed March 26, 2019

Medication Interactions: Food, Supplements and Other Drugs. American Heart Association Website. https://www.heart.org/en/health-topics/consumer-healthcare/medication-information/medication-interactions-food-supplements-and-other-drugs. Accessed March 26, 2019

Medication and Supplements that can raise your blood pressure. Mayo Clinic Website. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/blood-pressure/art-20045245 Accessed March 26, 2019

15 Supplement Ingredients to Always Avoid. Consumer Reports Website. https://www.consumerreports.org/vitamins-supplements/15-supplement-ingredients-to-always-avoid/ Accessed March 26, 2019

Mixed Medications and Dietary Supplements Can Endanger Your Health. FDA website. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm420349.htm. Accessed March 26, 2019

Guidance for Industry. Distinguishing Liquid Dietary Supplements from Beverages. FDA website. https://www.fda.gov/downloads/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/DietarySupplements/UCM381220.pdf . Accessed March 26, 2019.