When you buy fresh fruits and vegetables at a farmers market or grocery store, there is no food label to check for nutrition facts. A valuable source of information about produce comes from the Centers for Disease Control and Prevention and the Produce for Better Health Foundation. They have combined their health promotion efforts in a program called “Fruits and Veggies ... More Matters.” Information on the Web site, www.fruitsandveggiesmorematters.org, includes nutrition information, selection and storage tips, quick and easy recipes, an “Ask the Expert” feature and online games for children.

The “More Matters” Web site lists the following nutrients provided by fruits and vegetables that are so important to good health.

• Calcium: Essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.

• Fiber: Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

• Folate: Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.

• Iron: Needed for healthy blood and normal functioning of all cells.

• Magnesium: Necessary for healthy bones and is involved with more than 300 enzymes in your body! Inadequate levels may result in muscle cramps and high blood pressure.

• Potassium: Diets rich in potassium may help to maintain a healthy blood pressure.

• Vitamin A: Keeps eyes and skin healthy and helps protect against infections.

• Vitamin C: Helps heal cuts and wounds and keeps teeth and gums healthy.

In addition to all these good things, all fruits and vegetables are good for your heart because they are cholesterol free. Fresh fruits and vegetables are good for your blood pressure because they are low in sodium and calories. Eating a variety of fruits and vegetables every day is the best health insurance you can buy!

Come to the farmers market in Auburn Thursday, July 3, for a sample of delicious strawberry spinach salad (and see whether Becky and Julie can find electricity to run a blender!).

Tip of the week:

Adding seeds to vegetables provides flavor, fiber, protein and healthy fat.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Strawberry Spinach Salad

Makes approximately 8 cups

1 pound spinach or mixed greens, washed, dried and torn into bite size pieces

1 pint fresh strawberries, washed, hulled and sliced

2 tablespoons sesame seeds

1 tablespoon poppy seeds

Strawberry dressing:

1 1/4 cups fresh strawberries, washed and hulled

1 tablespoon white wine vinegar

1 tablespoon oil

To make strawberry dressing, combine dressing ingredients in a blender and process until smooth. Refrigerate. Just before serving, toss greens, strawberries and seeds in a large bowl. Pour half of dressing over salad and toss to coat. Serve remaining dressing on the side.