Category Archives: Tips for Health

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8 Tips to Help You Eat More Vegetables

Category : Tips for Health

Fresh vegetables fallingIt’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.

  1. Savor the flavor of seasonal vegetables.  Buy vegetables that are in season for maximum flavor at the lower cost.  Check you local farmers market for the best-in-season buys.
  2. Discover fast ways to cook.  Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  3. Be ahead of the game.  Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
  4. Choose vegetable rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
  5. Make your garden salad glow.  Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress.  Your salad will not only look good but taste good, too.
  6. While you’re out.  If dinner is away from home, no need to worry.  When ordering, ask for an extra side of vegetables or side salad instead of the typically fried side dish.
  7. Try something new.  You never know what you may like.  Choose a new vegetable – add it to your recipe and look up how to fix it online.
  8. Heat it and eat it.  Try tomato, butternut squash, or garden vegetable soup.  Fire up the grill as a lot of veggies do well on the grill, but some really stand out such as asparagus, corn, eggplant, mushrooms, peppers (hot or bell), onions, even cabbage.

*Resource: United States Department of Agriculture Center for Nutrition Policy and Promotion.

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Farmers Market Fun for Kids

Category : Tips for Health

cute kids preparing a mealEncourage Healthier Eating Habits

Shopping at the local farmers market is a great opportunity to experience new foods and encourage healthier eating habits in children.  When at the market, have children select one new fruit or vegetable they have never had before and then try it in a new recipe at home.  Discuss where the items were grown and talk to the farmers about their produce.  Nothing encourages healthy eating better than great tasting fresh foods.  Let an adventure begin by exploring the variety of fresh foods and  trying samples when available.

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Top 5 Reasons to Eat Local Foods

Category : Tips for Health

Farmers’ Markets are a great resource of local fresh foods.  Here are 5 reasons to buy local foods.

  1. Local Foods are Fresher  The farmers’ market provides you food that has been freshly harvested by local farmers and tastes better than food that has been preserved and transported from thousands of miles away.
  2. Local Foods are Seasonal Purchasing fruits and vegetables in their peak season means eating foods full of flavor that your taste buds are sure to enjoy.
  3. Local Foods Promote Variety Farmers selling at farmers’ markets raise more types of produce and livestock promoting a greater array of foods and flavors. Think Brandywines, Early Girls and Lemon Boys instead of “tomatoes.”
  4. Local Foods Often Have Less Environmental Impact  Buying local decreases the carbon footprint of the food you are consuming.  Also buying foods grown and raised closer to where you live helps preserve farmland and green spaces in your community.
  5. Local Foods Support Your Local Economy  Money spent with local farmers, growers, bakers, and artisans all stay closer to your community, working to build your local economy instead of another city, state, or county.

Eating local food is better for you, for your environment, and your taste buds.

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Be a Healthy Role Model for Children

Category : Tips for Health

You are the most important influence on your child.  You can do many things to help your children develop healthy eating habits for life.  Offering a variety of foods helps children get the nutrients they need from every food group.  They will also be more likely to try new foods and to like more foods.  When children develop a tast for many types of foods, it’s easier to plan family meals.  Cook together, eat together, talk together, and make mealtime a family time.  Here are tips for being a healthy role model.

  1. Show by example.  Eat vegetables, fruits, and whole grains with meals or as snacks.  Let your child see that you like to munch on raw vegetables.
  2. Go food shopping together.  Shopping can teach your child about food and nutrition.  Discuss where vegetable, fruits, grains, dairy, and protein foods come from.  Let your children make healthy choices.
  3. Get creative in the kitchen.  Cut food into fun and easy shapes with cookie cutters.  Name a food your child helps make.  Serve “Janie’s Salad” or “Jackie’s Sweet Potatoes” for dinner.  Encourage your child to invent new snacks.  Make your own trail mixes from dry whole grains, low-sugar cereal and dried fruit.
  4. Offer the same foods for everyone.  Stop being a “short order cook” by making different dishes to please children.  It’s easier to plan family meals when everyone eat the same foods.
  5. Reward with attention, not food.  Show your love with hugs and kisses.  Comfort with hugs and talks.  Choose not to offer sweets as rewards.  It lets your child think sweets or dessert foods are better than other foods.  When meals are not eaten, kids do not need “extras” such as candy or cookies as replacement foods.
  6. Focus on each other at the table.  Talk about fun and happy things at mealtime.  Turn off the television.  Take phone calls later.  Try to make eating meals a stress-free time.
  7. Listen to your child.  If you child says he or she is hungry, offer a small, healthy snack – even if it is not scheduled time to eat.  Offer choices.  Ask “which would you like for dinner: broccoli or cauliflower?” instead of “Do you want broccoli for dinner?”
  8. Limit screen time.  Allow no more than 2 hours a day of screen time like TV and computer games.  Get up and move during commercials to get some physical activity.
  9. Encourage physical activity.  Make physical activity fun for the whole family.  Involve your children in the planning.  Walk, run, and play with your child – instead of sitting on the sidelines.  Set an example by being physically active and using safety gear, like bike helmets.
  10. Be a good food role model.  Try new foods yourself.  Describe its taste, texture, and smell.  Offer one new food at a time.  Serve something your child likes along with the new food.  Offer new foods at the beginning of the meal, when your child is very hungry.  Avoid lecturing or forcing your child to eat.

* Resource: United States Department of Agriculture.  Center for Nutrition Policy and Promotion.

Open Rain or Shine!

Market Dates for 2016
Saturdays May - Oct

8:30 am to 12:30 pm

The Corner of N. Short St and Hwy 46 in Spencer
(459 W. Morgan St., Spencer, IN 47460)

Support the Market with a Donation

Each tax-deductible gift, no matter how large or small, is a valuable component of the market’s success. Donations create the foundation that allows the market to sponsor events and community programs, create marketing, provide an educational market booth, and provide resources for farmers, community members. You can make a donation by talking to us at the market, mail a check to the market office at Owen County Farmers Market, PO Box 650, Spencer, IN 47460, or with an online donation.
Friends of the Market Donation
Corporate Sponsor