Farm to Table- Fresh and Safe

The sun is shining and we are finally experiencing the first signs of a sustained Spring in Kentucky- no more dips back into freezing temperatures!  It also means that the Farmer’s Markets will be opening soon, offering up the best of the season- fresh and local.  Depending on where you live, your Farmer’s Markets may already be in full swing. 

One strategy we have implemented since beginning to manage our food allergies has been to cook simple meals with fresh ingredients.  Fresh fruits and veggies are a staple for us and the Farmer’s Market is a great place to get a variety of in-season fruits and veggies to add to our dinner table. 

With spring on my mind, the latest Thrive On 3 is three ways to make the most of your Farmer’s Market.  I consulted with Lisa Musician, a registered dietitian and owner of Food Allergy Dietitian, Inc. on what fruits and veggies are smart choices.  We all know that eating fruits and veggies is great for us, but did you also know that when you have food allergies there are certain fruits and veggies that can provide some the key nutrients you may be not getting due to your allergies.  Musician offers the following suggestions to stock up on at the Farmer’s Market as a great alternative source of nutrients for some of the top 8 allergens.

Allergy	Alternative	Good to Know Info
Milk	Collard Greens, Kale, Spinach and Broccoli	½ cup of cooked greens can offer anywhere from 45-120mg of calcium per serving
Wheat	Sweet Potatoes	Sweet potatoes are a great source of B vitamins, Vitamin A, Vitamin C, Potassium and are rich in fiber
Nuts, Fish	Avocado	Avocados are a great source of healthy fats
Soy	Variety of Fruits and Veggies	Soybeans provide a variety of nutrients so eating a wide range of fruits and veggies can ensure you also get that wide variety of nutrients

So how do you find all of these great fruits and veggies and more at your Farmer’s Market?  Check out these tips for making the most of your Farmer’s Market experience.

Come Prepared:

When going to the Farmer’s Market be sure to bring cash, many farmers and vendors are not set up to take credit card payments.  I made this mistake the first time I went to a market and had to forego a number of great items because I did not have cash. 

Another tip is to bring your own bags. These days reusable bags can be found everywhere.  Grab a few to use for your Farmer’s Market visits as some farmers do not provide bags.  Musician also offered some great advice on reusable bags, be sure to wash them every once and a while.  Bacteria can grow on the bags after repeated use.  You do not want your fresh foods to make you sick so wash your bags and also be certain to wash your fruits and veggies before you eat them.

Plan Ahead for Meal Ideas:

When I first started going to Farmer’s Markets I would go in and buy everything that looked good.  I would come home with a ton of fruits and veggies but no real plan for how to use them.  This also meant that I often had a lot of fresh produce go to waste because I couldn’t eat it all before it went bad. 

A notable strategy is to find out what is in season and look for some simple and fun recipes to use.  Often times, your state or local extension office will have a website dedicated to recipes by fruit or vegetable that can give you some great ideas and help you plan for your Farmer’s Market trip.  I live in Louisville and the UK Extension office offers wonderful resources on local produce and recipes.  Just google your area to see what you can find.  I googled a number of states and found similar links and resources to those offered in Kentucky.  Just be sure to be aware of your allergens as you review the recipes and make safe substitutions where necessary.

Follow Thrive On Consulting and Food Allergy Dietitian this week on Facebook where we will post a few recipes incorporating some of the fruits and veggies listed  in the chart above. 

Timing is Everything:

What is the best time to go to the Farmer’s Market?  Musician says it depends on your goal.  If you want to have the best selection and ensure your preferred produce is there, go early.  Farmers bring a limited supply and when it’s gone it’s gone.  Getting there early means you will have first access to the selection and can pick out the best produce options.  If you are looking for a deal, head to the market towards closing time.  You may not have a large selection as some items may have sold out, but farmers will often give you a deal to buy up their remaining stock. 

Have any other great Farmer’s Market tips?  Share them in the comments section- we would love to hear them!  Thrive On!



**Lisa and I will be posting some great fruit and veggie recipes this week to our Facebook and Twitter pages.  Follow along to get some great recipes for your next trip to the market.

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Making (Allergy-Friendly) Snacking Healthy in 2016

As we launch into a new year, many of us take this opportunity to make changes. Every year eating healthier is one of the most popular New Year’s resolutions. When you have food allergies, eating healthy may seem challenging- especially when it comes to snacking- as many go to snacks like yogurt and nuts may be on your restricted foods list.  Even with food allergies, there are multiple options for healthy and safe snacking.  Thrive On Consulting has teamed up with Lisa Musician, of Food Allergy Dietitian, to bring you our first Thrive On 3 in 2016- healthy and allergy-friendly snacking- to get your new year started off right.

The Importance of Snacking

When people decide to eat healthy they often think that cutting out snacks is essential.  While it is important to choose wisely when snacking, eliminating them all together can actually be detrimental to your healthy eating goals.  The key is to choose nutrient rich snacks that fill you up until your next meal, rather than sugary or overly processed snacks that leave you wanting more. 

Snacking can and should be a part of your day, but preparing to snack healthy is key.  Often times, I find that if my family is not prepared and we do not have safe snacks with us we have to delay eating.  One benefit of food allergies is that often unhealthy fare offered in vending machines is off limits for us so we don’t get it, but snacks are not as easily accessible. 

Just like meal planning for the week can help you stay on target, snack planning can as well.  Think about your week and be certain you are stocking up on safe snack options.  Before you leave for the day, think about how long you will be gone and what snacks you may need.  You may want to carry a small cooler to keep perishable snacks cold.

I also always keep a stash of non-perishable safe snacks in the car as you never know when you may need to grab an extra snack- especially with kids- one traffic jam can send your world swirling into a fit of hangry children.

Age Appropriate Snacking

If your kids are anything like mine they are constantly asking for snacks.  Similarly, with my busy schedule, I find myself reaching for snacks frequently to keep me moving.  We snack a lot, and I often wonder if this is the right choice.

We know that snacking, if done right, can be healthy, but how much snacking is OK?  Lisa says it depends on age and also energy needs.   For instance, your child may need more energy/calories during growth spurts or if they are active in sports.  In general, the younger the child, the more snacks they will require.

Lisa recommends using the chart below as a guide to help you understand “child-size” portions, keeping in mind that each child is unique in their own development for growth, appetite and activity level.

What to Look for in a Snack

So what makes a good snack? First and foremost, you need your snacks to be safe and free of your allergens.  We all know that label reading for allergens is key, but it is also important to read nutrition labels to ensure your snack is a healthy one too.  Learn to read and understand the nutrition label.  This is where the true information is found, not on the clever marketing packaged on the front of the box or bag.

According to a study published in the Journal of the American Dietetic Association, dietary fiber intake is too low in the majority toddlers and preschoolers in the United States.  This is true for most adults as well.  You should view the nutrition facts and look for 3 grams or more for fiber. Fiber helps keep bellies full for a longer period of time, as does protein.

What are other important things to look for in a snack?  Lisa emphasizes two things for healthy snacking.  First, keep in mind that snacks should only be between 100-150 calories. Second, it’s always best to snack on fresh foods versus processed foods.  Processed foods usually have added sugar, higher fat and more sodium.  And, processed foods can often be a risk for cross-contact with allergens.

Snacking can be safe and good for you with the right approach and proper planning.   Your healthy eating goals can actually be enhanced with the right snacks; so take time to plan and make smart and safe snack decisions for a healthy start to 2016.  

Need help identifying healthy and safe snack ideas?  No problem!  Lisa and I will be posting healthy and allergy-friendly snack ideas all week to our Facebook and Twitter pages.  Follow along to get some great snack ideas to add to your 2016 safe snack plan.

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Tami- Thrive On Consulting          Lisa- Food Allergy Dietitian

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If you find this post helpful, learn more about Tami and her company, Thrive On Consulting, which helps families and individuals dealing with food allergies.  You can also follow her on Facebook and Twitter