Eat locally, eat healthfully
Fruits and vegetables are the most flavourful and colourful when they are in season. Tomatoes and peaches seem especially juicy and delicious when they come in from local farms, ripe upon arrival. Heart and Stroke Foundation researcher and nutritionist, Dr. Alison Duncan, says that people who eat local produce reap the benefits. "There might be a slight advantage to buying local produce because a minor loss of nutrients can occur when food is transported over long distances, but the whole idea of eating locally is more about celebrating produce and enjoying the bright colours and flavours," she says. "If someone is committed to eating locally and in season, they are celebrating food while really paying attention to their diet and eating healthy," she says.
A recent study also found that people who eat local or home-grown produce are more likely to have fruits and vegetables available in their home and to model healthy eating behaviours in front of their children. They are also often getting more heart-healthy nutrients in their diet. "In a way, eating locally kind of forces you to eat healthy," Dr. Duncan says. "People realize that this produce is only available now, so they'll buy all these strawberries or peaches and have to figure out how to consume them and make recipes from them."
An abundance of benefits in your basket
Fruit and vegetables are known for their high nutrient value and their low calorie, fat and sodium content. That's why they are an important part of a heart-healthy diet. Many vegetables and fruit are rich in vitamin C and in beta-carotene, which is a form of vitamin A. Both work as antioxidants in your body, helping to slow down or prevent atherosclerosis by reducing the build up of plaque from cholesterol and other substances in the arteries. Since beta-carotene gives food a distinctive dark-orange, red or dark-green colour, you can easily spot the best sources, such as carrots, tomatoes, broccoli, red peppers and strawberries. These are just a few of the choices rich in vitamin C and beta-carotene that are grown in Canada.
Research also shows that high consumption of vegetables and fruit is associated with maintaining a healthy weight. A June 2007 study from researchers at Penn State University found that adding foods with high-water content such as fruits and vegetables to a lower-fat diet helped participants lose weight while experiencing less hunger and eating more food than those only eating a low fat diet.
Fruit and vegetables are also an excellent source of fibre, which has been linked to improved heart health. Whenever possible, eat the peels, too – it will make a big difference to your total daily fibre intake. For example, a raw unpeeled apple has almost 10 times more fibre than a cup of apple juice.
Serve up some health
There are many different ways to buy local produce. Grocery stores will often label the fruits and vegetables that are grown in-province and will offer specials if you buy a whole basket. But there are other sources of fresh produce, too. "There are a lot of options for people to belong to cooperative-type farms where they will get a whole supply of vegetables and fruit each month," Dr. Duncan says. "When you do that, you really are forced to use the fruits and veggies right away."
