Fresh Produce： Healthy Weight & Nutrition.mp4

Here we are in the produce section where we can fill our carts with fruits and vegetables to meet our MyPlate food goals. But did you know you don't always have to buy fresh produce to fill your MyPlate needs? Sometimes buying fruits and vegetables frozen or canned is another low-cost option for your family, but more on that later. As mentioned in the earlier parts of this virtual tour, MyPlate says we make half of our plate fruits and vegetables at each meal. And the more variety and colors of fruits and vegetables we eat, the healthier our body will be. For example, orange and yellow fruits and veggies provide us with vitamin A, which is great for our vision and our immune system, which keeps us from getting sick. Dark leafy greens and vegetables provide us with vitamin K, which builds strong bones and helps you stop bleeding if you get a cut. And citrus fruits like oranges, clementines, along with berries and peppers provide us with vitamin C that plays a role in immune function and helps keep you feeling your best. Buy fresh produce when it's in season and often at its lowest cost. Just ask the produce employee what's currently in season. For example, look for watermelons in the summer, apples in the fall, clementines in the winter, and berries in the spring. Thinking back to MyPlate, pick out your vegetable and fruit for each meal first, then pick out the rest of your meal. You can also build your grocery store list by using MyPlate food groups on paper or use your smartphone. For example, at breakfast, try scrambled eggs with added veggies such as spinach and onion, then have some fruit and dairy on the side. For dinner that night, use those same leftover breakfast vegetables in your meal, such as a stir fry. The downside of fresh produce is that it needs to be eaten quickly before it goes bad, but you can always freeze produce and use it at a different time. Fresh bananas and berries freeze really well for using in smoothies weeks later. And here's a tip. If you have some time to wash and cut your vegetables, then buy whole fresh produce. Fresh produce that is not yet cut or bagged, such as baby carrots and shredded carrots, can often be cheaper. If you're willing to put in a little extra effort to cut up the produce yourself, it can save you money. And remember to ask or look for any fresh produce that's on sale that day. For more tips on creating low-cost healthy meals, watch the next video in this series. And be sure to sign up for an in-person store tour provided in partnership with Local Matters, a non-profit community organization. To schedule a tour time, email us at chwn at nationwidechildren.org. You can also visit us on the web at nationwidechildren.org slash healthyweight.