With the cost of food increasing and consumers trying to stretch their food dollars as far as possible, throwing away spoiled food can obliterate a shopper’s budget and patience.
Here some tips offered by Kimberly Oswalt, instructor for LifeSteps Adult Weight Management Classes at Miami Valley Hospital, and Rachel Riddiford, clinical nutrition manager at Dayton Children’s Hospital:
“To save money when buying fresh, try to buy only what you will use and buy what is in-season to save you money since prices tend to be lower due to higher quantities available,” Oswalt said.
“This time of year, start to look for asparagus, citrus (such as grapefruit and navel oranges), strawberries, kiwi, peas and lettuce,” she continued. “Also, consider buying what is in-season and then freezing some to enjoy during the off-season. Also, consider buying local produce.”
Oswalt said www.localharvest.org is a good site to find a farmer’s market or community-supported agriculture program.
• Since every fruit and veggie might require different storage, knowing how to keep them fresh for as long as possible is the next step in saving money.
“Store fruits that give off strong ripening gasses (apples, peaches, pears, avocados and bananas) away from more delicate produce (berries, lettuces, greens) to prolong the delicate produce’s shelf life,” said Riddiford. “Potatoes, onions, garlic and winter squash store well at room temperature. However, their shelf life varies depending on freshness, humidity and room temperature. Store onions and potatoes separately for best results.”
• To further protect your produce investment, should special “green bags” be added to the list?
“Those special, ‘green bags’ that are on the market promise to keep produce fresh for up to 30 days,” Oswalt said.
“The bags contain zeolite that absorbs ethylene gas, which ripens fruit,” she said. “So, if we can reduce the concentration of ethylene gas around an apple, for example, it shouldn’t get over-ripe as quickly.”
But she said ripening is not necessarily why produce spoils. Berries, for example, usually mold before the fruit itself goes bad.
“All-in-all, the shelf life of most produce is reduced by storing it in plastic (zeolite or non-zeolite) because the humidity in the bag is so high,” Oswalt said. “Keeping produce cool and allowing air circulation can reduce ethylene gas and other plant hormone levels in the air.”
• Fruit washes and soaps can be crossed off the list, too.
“Plain, cool water is just fine. Scrub firm-fleshed produce with a brush, especially those with uneven skins (melon) before cutting,” Riddiford said. “However, if the produce came in contact with raw meat/seafood/poultry then washing may not be enough and it should be cooked.
“The need for cooking is especially true for difficult to wash or scrub items such as berries and greens,” Riddiford added.
• A towel can help eliminate even more bacteria.
“All fruits and veggies, including those with skins or rinds that are not eaten, should be thoroughly washed, with clean hands, under running tap water before eating, cutting or cooking to remove bacteria, dirt and some pesticides. Some firm produce can be scrubbed with a clean produce brush. Drying produce with a clean towel may also reduce the amount of bacteria that may be present,” Oswalt said.
• Packaged produce labeled ready-to-eat, washed or triple washed do not need to be washed.
• If you are concerned about pesticide content, Oswalt suggests choosing organic fruits and veggies.
“Eating organic produce means avoiding the pesticide residue left on foods,” she said. “Organic produce can be very costly; therefore, I recommend buying organic produce that is on the Dirty Dozen list and buying conventional (non-organic) produce from the Clean 15 list,” Oswalt said.
“Apples, celery, and strawberries top the Dirty Dozen list, so if you frequently eat these items, it might be beneficial to switch to organic; on the other hand, it may not be a priority and worth the extra money to buy from the Clean 15 list,” Oswalt added.
The lists, compiled by The Environmental Working Group (EWG), can be found at www.ewg.org/foodnews.
• Despite worries about pesticides, fruits and veggies are necessary for a healthy diet.
“The benefits of eating fruits and veggies still outweigh any risks in not eating them. When it comes to fruits and veggies, inadequate consumption among Americans is the much bigger concern. The recommendation is at least 5 servings of fruits and veggies each day,” Oswalt said.
• According to Riddiford, although fresh, locally grown fruits and vegetables are the best choice for the environment with fewer resources and gasoline to store and ship and a great nutritional boost because it was picked ripe, frozen or canned fruits and vegetables have their benefits, too.
“Produce traveling many miles and across countries and oceans was likely picked prematurely so the nutrient levels may not be what we hope,” Riddiford said.
“The process of freezing and canning typically occurs close to the field so the produce was probably picked ripe or close to ripe and then stored quickly (frozen/canned) which helps to preserve the nutrients,” Riddiford added.
With frozen or canned options, waste is not a problem, and the products are just as nutritious as fresh, according to Oswalt.
“Frozen veggies can be microwaved in minutes as a side or, added to a casserole or soup,” she said. “Avoid overcooking to keep the color and nutrients intact. Frozen fruit can be eaten thawed or added to smoothies.”
Canned veggies are a nutritious option, but because they are higher in sodium Oswalt suggests draining or rinsing them before eating or choose cans labeled “reduced sodium,” “low sodium,” or “no salt added.”
• Riddiford said sprouts deserve special attention. They often harbor bacteria in levels that can make people sick. These bacteria are destroyed with cooking.
• For vitamins on the go, Oswalt suggests dried fruit.
“Dried fruit, such as raisins and dried plums or prunes can make great, portable snacks,” she said. “Dried fruit provides many of the same health benefits as the fresh fruit counterpart. The main difference is water content; dried fruit contains less water. Some dried fruits can contain a lot of added sugar; try to choose dried fruit without any added sugar.”
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