Month: May 2021

Strawberry Season

While May is considered National Strawberry Month, late May and early June are the perfect time to pick your own or purchase locally grown berries in the Mid-West. To select the very best berries – choose those with full red color, as they will not continue to ripen like some other fruits. The caps should be attached, bright green, and fresh looking. Check berries before refrigerating to ensure there is no mold or damaged areas, these areas can spread to other berries. Refrigerate berries quickly, wash and remove caps only when ready to use. Do not float berries in water when washing, as they will lose color and flavor. Use fresh within 3 days.

If you want to save strawberries that may be low cost now for future use, consider tray freezing. After a quick rinse and pat dry, place berries on a cookie sheet covered with wax or parchment paper and freeze for 1 – 2 hours. Your choice if you remove the stem before or after freezing – it depends on what you want to do with them in the future. Once frozen, roll paper to slide fruit into freezer safe storage container. Remove any air from bag or fill other containers almost full to prevent damage from freezer burn.

The wonderful thing about strawberries is that you get a large serving – 1 cup of fruit = approximately 50 calories. They are an excellent source of Vitamin C, and contain fiber, folate, and potassium. Their low glycemic index makes them a great choice for diabetics looking for low carbohydrate, healthy foods. Be creative with your use of strawberries in meals or snacks.

Try:

  • On salads
  • On pancakes with no syrup
  • On cereal or oatmeal
  • In your smoothie or yogurt parfait
  • Infused strawberry and basil water
  • Chopped into muffin or quick breads in place of blueberries
  • Sliced on angel food cake – no icing
  • Making a breakfast pocket with a whole wheat tortilla – spread a little light cream cheese with cinnamon on the tortilla, cover with sliced berries, and toast both sides on a lightly sprayed griddle or pan
  • Or made into a quick, less sugar strawberry freezer jam. This recipe is easy for even young children to make.

STRAWBERRY FREEZER JAM

1 quart of strawberries (about 1 2/3 cups)

2/3 cup sugar

2 tablespoons instant pectin

Yields 4 jars of jam – freeze for storage

Directions: Wash hands and preparation area before beginning. Remove leaves/stems and any bad spots from washed strawberries. Add sugar, pectin, and strawberries to bowl and begin crushing strawberries. Stir for 3 minutes. Fill jars/containers with jam and freeze or refrigerate to store. Refrigerate for up to 3 weeks or freeze for up to 1 year.

Sources:

Selecting, Storing, and Serving Ohio Strawberries, https://ohioline.osu.edu/factsheet/HYG-5531.

Source: “Put It Up”, National Center for Home Food Preservation, University of Georgia Cooperative Extension, and Clemson Extension.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Kate Shumaker, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Holmes County.

Picnics, Cookouts, and Family Reunions!

This is the time of year when family and friends gather to enjoy outdoor activities and meals together.  Whether you are sitting on a blanket with a picnic basket or are the grill master in your backyard it is important that we all stay safe and healthy!

Each year millions of people contract and are hospitalized from a foodborne illness. The most common factors of foodborne illness are poor personal hygiene, cross contamination, cooking to the incorrect temperature, and time and temperature abuse. 

Anytime you prepare or handle food you want to wash your hands! Washing hands before and after any task and between handling different food items along cleaning and sanitizing cutting boards and countertops can prevent cross contamination.  Washing your hands can eliminate bacteria from being spread to other food items. 

The USDA temperature “Danger Zone” is between 40°F and 140°F this is when bacteria grows the most rapidly.  This means any cold food items that rise above 40°F and hot food items that drop below 140°F has entered the danger zone and can become hazardous.  Food should not be left at room temperature for more than a two-hour cumulative period. Any food that has been in the “danger zone” for more than two hours should be discarded. 

Another cause of foodborne illness is cooking foods at the incorrect internal cooking temperature.  Cooking meat at the correct internal temperature is an important step to preventing foodborne illness.

Internal Cooking temperature: 

Poultry- 165°F

Ground Meat- 160°F

Fish and Shellfish- 145°F

Steaks and Chops- 145°F

An inexpensive gadget to have to ensure you are staying out of the temperature “danger zone” and cooking to the correct internal temperature is a thermometer.  There are a variety of types so when buying a thermometer make sure you purchase the correct type for what you want to use it for. 

Following these simple rules can reduce the risk of foodborne illness and will keep your family and friends safe at all your meals together!

References:

USDA Food Safety and Inspection Service, U.S. Department of Agriculture.  Retrieved May 17,2021 from  https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

USDA Food Safety and Inspection Service, U.S. Department of Agriculture.  Retrieved May 17,2021 from https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart

Ohio State University Wexner Medical Center.  Retrieved May 18,2021 from https://wexnermedical.osu.edu/features/coronavirus/returning-to-work/protection/handwashing

Written by:  Kellie Lemly, MEd, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Champaign County, lemly.2@osu.edu

Reviewed by: Laura Halladay,NDTR, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Greene County, Halladay.6@osu.edu

Falling in Love with Nature

When was the last time you fell in love? Maybe it was when you found a special someone, got a new puppy or saw a beautiful grand-baby for the first time. What about falling in love with nature? It only takes a moment to stop and notice things happening in nature, and the good news is you do not have to be a naturalist to reap the benefits of bringing nature into your daily life!

Experiencing nature can be a simple as stopping to notice the big, puffy white clouds in the sky or watching the sun set from your window. The other day I found beautiful bright pink pinecones on a tree that I walk by every single day and never noticed. When we stop and notice the little things in nature, we begin experiencing a deeper connection to something more.

Pink pinecones
Photo source: Shari Gallup, 2021. “Pink Pinecones.”

Nature has a way of calming and healing the human mind and body. Have you ever noticed that you feel happier when you spend time in nature?

Spending time in nature can reduce blood pressure, heart rate and muscle tension. Research done in hospitals, offices and schools found that the presence of a plant in a workroom can decrease stress and anxiety, and office plants have been shown to reduce employee sick days and improve work productivity.

It is easy to let daily life go by with the busyness of ballgames, work, and other activities, but it only takes a moment to stop and “smell the roses.”  If it is not possible to get outside, here are a few ways to bring nature inside:

Bring plants indoors: I keep a mint plant on my desk and between meetings, I scratch the leaf to release the oil scent and take a few deep breaths in through my nose. My eyes naturally begin to close, and I become calm. Plants help reduce stress and tension. Choose plants that you enjoy and that are easy to grow indoors, or bring in fresh flowers and place them in a container where you can see them.  

Bring the smell of nature indoors: Bring in aromatic flowers, herbs, or pinecones, or use diffusers, candles, or sprays in natural scents like pine, citrus, lavender, or lemon.

Watch the birds:  Set up a bird or suet feeder near a popular window, grab a pair of binoculars if you have one, and watch nature from indoors. There is a lot of great information available from the National Audubon Society if you are new to bird watching, and there are many benefits to becoming a bird nerd! 

If you want to fall in love with nature, start with something small at first, or choose just one of the suggestions above and go slow…that’s the whole idea!

If you would like to learn more, please join me for a free class on Nature and Nutrition on June 9th at noon!  Register at https://go.osu.edu/wellnessweds.

Written by Shari Gallup, MS, Certified Health and Wellness Coach, Family and Consumer Sciences Educator, OSU Extension Licking County

Reviewed by Jenny Lobb, MPH, Family and Consumer Sciences Educator, OSU Extension Franklin County and Laura Stanton, MS, Family and Sciences Educator, OSU Extension Warren County.

Sources:

Beans, Laura (2014).  Study Shows Living Close to Nature Improves Mental Health. https://www.ecowatch.com/study-shows-living-close-to-nature-improves-mental-health-1881858780.html

National Initiative for Consumer Horticulture (2015). #PlantsDoThat. https://consumerhort.org/plantsdothat-3/

University of Minnesota. Taking Charge of Your Wellbeing. Healing Environment. https://www.takingcharge.csh.umn.edu/explore-healing-practices/healing-environment  

Farmers’ Markets Are Back!

Tents at a Farmers' Market

Mid-May and farmers’ markets are back. Farmers’ markets are great places to get fresh produce (often picked that morning) and get inspired to eat and/or cook with fresh ingredients. Since this is the beginning of the fresh produce season in Ohio, produce will probably be limited for a few weeks.  Produce you may find include:

  • fresh lettuces
  • green onions
  • asparagus
  • rhubarb
  • herbs
  • mushrooms
  • strawberries
  • cabbage
  • radishes

Some producers may have other produce which they grew in a green house or purchased from someone in a southern state. These can be delicious too. 

To locate a farmers’ market near you check here. Most farmers’ markets have other items for sale too, such as baked goods, honey, jams/jelly, soap, plants, meat, eggs, cheese and others. There have been gift items, jewelry, homemade cards and décor items at a local farmers’ market I visit. Some farmers’ markets require you to order ahead for pick up. Other ones are open for people to walk around and check out what is available.   

If you are looking for organic food items, many farmers’ markets have a wide variety of options that may be certified organic or grown with specific practices that vendors would be happy to share with you.

Not sure what to look for when purchasing foods in season now? 

strawberries in pint containers
  • Choose loose leaf lettuce over iceberg for more nutritional benefits. Choose lettuce with healthy outer leaves that are green and crisp, not withered and/or with brown or yellow edges. Darker green colors indicate higher nutritional value, and don’t negligent the purple edges or other darker colors as those contain other good nutrients. Don’t forget to choose spinach, kale, and collards. Choose firm, heavy heads of cabbage. 
  • Fresh strawberries from the farmers’ market are delicious. They are usually ripe all the way through, smell wonderful, and taste great. They may not last as long in the refrigerator as grocery store ones, but they have so much more taste. 
  • Choose asparagus that have stalks able to stand up with firm heads, and a smooth texture. 
  • Mushrooms should look fresh and smell good. One surprising fact is you can’t overcooking your mushrooms. Whether sautéing mushrooms quickly or in an hour-long dish cooking in the oven mushrooms retain a firm texture. Enjoy them in many different dishes.   
  • The size of rhubarb stalks are not important. If you want a sweeter and richer taste choose deep red stalks, which are usually not as tart. Mixing rhubarb and strawberries in a pie helps reduce the sugar needed to keep it from being tart. Check out this Rhubarb Strawberry Topping for pancakes, ice cream and yogurt. Rhubarb stalks are a good source of potassium. Don’t eat the leaves of rhubarb as they are poisonous. 

Another one that can’t be beat at the farmers’ market is when they have fresh tomatoes, usually in July, August and September. It’s a explosion of flavor in your mouth compared to eating store purchased tomatoes. 

Enjoy buying from a local farmer’s market as it supports your local economy. Check out what day your local farmers’ market happens and go shopping!

Author:  Pat Brinkman, Family and Consumer Sciences Educator, Ohio State University Extension Fayette County

Reviewer:   Emily Marrison, Family and Consumer Sciences Educator, Ohio State University Extension Coshocton County

Sources:

Franzen-Castle, L. (2021). Healthy Bites for May: National Asparagus Month. University of Nebraska Lincoln Extension.  Available at https://food.unl.edu/healthy-bites-may-national-asparagus-month

Ohio Proud. (2021). Find a Farmer’s Market.   Available at http://ohioproud.org/farm-markets-all/farmers-market-search/find-a-farmers-market/#!directory/map

Tufts University, (2021). “Five Fun Food Facts You Should Know,” Health & Nutrition Letter, Tufts University, Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy, 39 (2) p.6

University of Illinois Extension. (2021). “Watch Your Garden Grow Rhubarb,” University of Illinois Extension.  Available at https://web.extension.illinois.edu/veggies/rhubarb.cfm

The Ethical Decisions We Make Everyday Around Food

Man thinking about a tangerine

As consumers, we all are philosophers whether we know it or not. We practice philosophy at the grocery store, the restaurant, when we prepare meals, when we eat, and when we dispose of unused food. We practice food ethics. Our decisions, actions, and judgements about food are guided by a set of values, and are made for the perceived common good for ourselves, often our families, and perhaps the larger community and society. The set of food values that we prioritize in our decision making differs from person to person, stage of life, culture, and situation. Food values and their definitions include:

Healthfulness– Healthy foods are nutrient dense and minimally processed (low in fat, sodium, added sugar, and high in fiber).

Safety– Preparation minimizes cross contamination, foods have been cooked to proper temperature, foods are stored properly, food packages are not spoiled or damaged.

Quality– Foods are fresh, visually appealing, and/ or tasteful.

Food Waste Avoidance– Foods should not rot, expire, or become inedible. Food should be consumed only by humans. Foods not eaten can be composted and used to produce more food.

Low Cost– Foods are inexpensive per unit (ounce, calorie, etc).

Convenience– Foods are easy to prepare. Foods are easy to store, or have a long shelf life. Minimal time and effort is needed to acquire food.

Social and Cultural Acceptability– Foods are preferred by a cultural group. Foods are acceptable according to religious beliefs. Foods are accessed appropriately according to cultural or social standards and without stigma. Foods can easily be stored, prepared, and consumed using available resources and knowledge.

Localness– Foods that stimulate the local economy via local production and retail. Foods that stimulate social connections between producers and consumers.

Environmental Sustainability- Food is produced, acquired, and consumed in ways that preserve environmental value for future generations. Limits water pollution and soil degradation. Preserves fossil fuels and fresh water. Reduces greenhouse gas emission.

Workers Rights– Food is produced by workers who receive fair compensation, have legal rights, and opportunities for education and advancement. Farms and factories are safe and clean.

Animal Welfare– Meat production avoids cruelty at animal housing, transport, and slaughter.

Food For Thought…What are your top five values when making decisions about food? Have they changed over the course of your life? Perhaps there is a value that you hadn’t thought much about, and would like to do some more research on. Have you ever noticed that your values conflict with those of others in your family or community?

Conversations Starters…Looking for something to talk about at the dinner table? Pass out this list and ask your family members what their top 5 food values are. You might find that youth have a completely different set of values than you have. Older generations also might have different values as well. After listening to everyone’s top values, lead off your questions by asking “what, how, why” and withhold judgement. By listening and learning about their values, you can learn about the experiences and attitudes of different generations. These conversations might also change your values when it comes to food.

Author: Dan Remley, PhD, MSPH Associate Professor, Field Specialist, OSU Extension

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County

Sources:

Johns Hopkins Berman Institute of Bioethics. Core Ethical Commitments. Accessed on 5/11/2021 at Core Ethical Commitments – Johns Hopkins Berman Institute of Bioethics (jhu.edu)

Streiffer, R., Piso, Z., Sweeney, G., Remley, D., & Forcone, T. (2007). An Expanded Understanding of the Ethical Importance of Civic Engagement in Food Sourcing Decisions at the Institutional Level. Internal Medicine, 22(7), 1018-23.

For Mother’s Sake!

Whether it’s ‘Mother,’ ‘Mom,’ ‘Mommy,’ ‘Momma,’ ‘Mum’, ‘Ma,’ or another name, the individuals who hold this role have an impact on society. Biological, adopted, step, assumed, pet, foster, etc., mothers and mother-figures have an enormous role in the lives of those who look to them for guidance, reassurance, assistance, comfort, knowledge, understanding, compassion, patience, and love.

This past weekend many celebrated Mother’s Day. While some are fortunate to still have mothers, others are not. Whether you spent time with your mother or not, hopefully, you were able to reminisce the past. I have fun memories of my mom from my childhood and beyond and I hope my children do with me. While I am not perfect, my goal as a mother has always been to guide, encourage, comfort and soothe, correct, and cherish and love each of them for the uniquely wonderful human beings they are. The love, or sometimes lack thereof, a mother provides is one of the most influential parts of children’s development. I regret many things, but I have tried to learn and do better. I want to show my children that life can be difficult, and we can overcome and be better.

Family, Love, Mother, Daughter
Woman hugging her mother

While it is common to be upset and even depressed with loss and or other difficult situations, it is important for mothers to take care of their own mental health for their own sake as well as to help reduce the negative impact it may have on their children. Some things that can help foster good family mental health include:

  • Regular involvement in activities that bring about positive emotions.
  • Maintaining a balanced, healthy diet.
  • Prioritizing developmentally appropriate sleep hygiene.
  • Seeking support from care providers as needed.
  • Using social support and participating in extracurricular activities that promote the development of positive peer relationships.
  • Caregivers remaining in contact with other care providers.
Women, Girlfriends, Nature, Walk, Friendship, Together
Three women walking holding hands

Having all three of my children here for dinner along with my parents, was the best Mother’s Day gift. While my daughter and my 23-year-old son live here, my 21-year-old son lives in an apartment while attending college. This is the first year he will not be coming “home” for the summer, and this momma is not prepared. As happy as I am that he is independent and self-sufficient enough to live on his own, I have sometimes wished he needed me a little more. I try to remember that this is typical for a young adult, but it’s not always easy to realize I have done my job of raising my kids to be the adults I always hoped they would become. Fortunately, my job as their mother will continue as they navigate life. It seems as though it was just yesterday that I brought them home from the hospital and watched them sleep. Now, one is a college graduate and working, one is a junior in college working part-time, and one is working a first part-time job while finishing junior year of high school and deciding what college to attend next fall. How is it possible that my babies are almost all grown up?

Mother, Son, People, Family, Hug, Portrait
Woman hugging her son

A few years ago I wrote a blog, “Mindful Parenting: Enjoy Every Moment.” I wrote about how fast time goes and why it’s important that we are present for our kids. As I re-read it preparing for this blog, I started to tear up at how fast time has passed. I often tell parents of young children to enjoy EVERY SINGLE MOMENT because time will pass fast! It’s important to enjoy even the tough and trying stages of their child’s development and not wish those moments away because one day they might be wishing their child would call or come home to visit. If you are wondering how to get started with mindful practices, my colleague wrote this blog about apps you can use. I hope you will take time to be present in all of your interactions, because one day you realize it was the little things that were the big things.

Written by Misty Harmon, MS, Family and Consumer Sciences Educator, Ohio State University Extension Perry County

Reviewed by Patrice Powers-Barker, Family and Consumer Sciences Educator, Ohio State University Extension Lucas County

Sources:

Dryden, J. (2016, January 13). Mom’s love good for Child’s brain. Retrieved May 10, 2021, from https://source.wustl.edu/2012/01/moms-love-good-for-childs-brain/

Pugle, M. (2020, July 6). Children of Mothers with Depression More Likely to Develop Depression Themselves. Retrieved May 10, 2021, from https://www.healthline.com/health-news/children-of-mothers-with-depression-more-likely-to-develop-depression-themselves

Spring Cleaning from the Inside Out

Anyone else love saying good-bye to winter?  Warm spring days with the sunshine on my face, birds chirping, the smell of the flowers blooming, and a walk outside are some of my favorite times.  I also love the rainy spring days, the rainbows, and curling up with a good book listening to the rain on the roof.  Spring cleaning is also an important part of these longer days.  Whether it is planting flowers, organizing closets, or purging, there is always a sense of accomplishment as I re-order my corner of the world.

In November 2019, I began a “spring cleaning” journey for my physical and mental health.  I wanted to share with you some research and tips that have helped me as I have worked to bring the new-ness of spring into my daily life no matter the actual season.

THROW OUT THE TRASH. Be kind to yourself.  This may sound like a no-brainer, but it is not.  Over the last few years, I noticed myself becoming more and more critical and more and more judgmental, and not just to those around me.  I had become my own worst critic and was very unkind to those around me.  I am learning to be kind to myself and I am stepping back when the actions of others don’t make sense to me. Learning to be kind includes practicing positive self-talk, forgiveness, and taking it slow on a personal level.  Positive self-talk helps reduce stress, boosts confidence, and helps with relationships. I am trying to stop trash-talking myself. And for those around me, I am learning to ease off on the pressure I am creating for them to also fit in to a perfect mold. I am remembering to tell myself daily something I learned in middle school, “I am a very special and worthwhile person, and I deserve the very best”.

OUT THE JUNK AND IN WITH THE NEW. Let your breath help you to breathe in the good and breathe out the old. Our bodies are so amazing– we breathe even when we are not intentional about it. Yet, when I take moments each day to stop and slow my breathing and to let myself just be, my world reorders itself in to chunks I can handle. My self-care spring-cleaning has opened my eyes to the clutter I carry in my mind. I am learning that the past should stay in the past, I cannot change it.  The future has not happened, I cannot change it.  So now I am trying to live each moment of today being fully present and enjoying each moment.  My presence in a moment is my gift to me and those I am with.  When I feel my thoughts drifting to places that are cluttered, I stop and I breathe slowly in and out for 20-30 seconds. Controlled breathing can lower blood pressure, improve immune systems, increase physical energy, and increase feelings of calm and wellbeing.

FRESHENING UP THE SPACE. Add something that you need to your day—something that makes your heart sing.  As I began this reset of myself, I realized that I had stopped really listening to my body and to what I needed to be healthy. I am eating healthier and listening to how my body responds when I eat too many foods with carbs or sugars. For me, I become sluggish and angry.  I am exercising more regularly—yoga, walking, ZUMBA, stretching, and not sitting at my desk all day long. I am wearing more sparkles and colors and finding ways to look at myself with new eyes. I am listening to the music I enjoy. I am talking with my friends. I am opening up to the joy of the world around me. I am finding more gratitude.

I hope you are able to let the showers and sunshine of spring help you to find a space for rejuvenation and rest.  You are worth every second you spend in spring cleaning your personal and internal spaces.

 

 

 

Written by: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County

Reviewed by: Jenny Lobb, Ohio State University Extension, Family and Consumer Sciences Educator, Franklin County

 

Resources:

Mead, E. (2021, February 18). What is Positive Self-Talk? (Incl. Examples). PositivePsychology.com. https://positivepsychology.com/positive-self-talk/

Publishing, H. H. (202AD, July 6). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

Eating a Summer Rainbow

a bowl of fruit salad

Summer is a magnificent season, when outdoor activities abound, and cookouts happen seemingly every weekend. Think of the general spread at a cookout. What comes to mind? Common cookout options include hotdogs, hamburgers, watermelon, chips, dip, and sweets. Unfortunately, many people do not take advantage of the summertime produce available, when it is at its freshest and typically best price. During the summer season, fruits such as watermelon, strawberries, blackberries, cherries, peaches, lemons, and limes are all in peak harvest, as are vegetables such as corn, zucchini, bell peppers, carrots, cucumbers, radishes, and arugula. Summer is the best time to experience all this delicious produce, which is either not widely available, or is more expensive during the other three seasons. One great way to enjoy summer produce is combining colorful fruit into a salad, such as this one from Food Hero. If you want to experiment with seasonal vegetables instead of fruit, Food Hero also offers a template you can use to make a colorful stir-fry.

There are many reasons to consume fruits and vegetables – both in the summer and year-round. Fruits and vegetables are not only flavorful and colorful; they are packed with nutrients vital to our health such as vitamins, minerals, fiber, and phytonutrients. Phytonutrients are naturally occurring chemicals in plants which contribute a variety of characteristics to that plant, such as taste, color, and smell. Registered dietitians often recommend eating a “rainbow” of fruits and vegetables because different colored fruits and vegetables contain different phytonutrients. Phytonutrients such as anthocyanins, flavonoids, phenols, carotenoids, and lutein are believed to play a role in health promotion and disease prevention, and research is underway to further examine their potential benefits. Researchers believe one of the main benefits from most phytonutrients is antioxidant activity, which helps rid the body of oxidizing agents that could cause harm. Specifically, flavonoids and Quercetin, found in food such as apples, onions, coffee, and citrus, are thought to help reduce chronic inflammation, and the anthocyanins found in berries and red wine are believed to help reduce blood pressure.

Aside from the potential health benefits associated with phytonutrients, eating a “rainbow” of fruits and vegetables has the added benefit of increasing the variety in ones’ diet, and it has been said that variety is the spice of life! This summer, I encourage you to take the seasonal opportunity to indulge in the large variety of fresh fruits and vegetables that summer is known for because even without additional health benefits, your taste buds will thank you!

Written by Laurence Brandon III, Dietetics Student, Middle Tennessee State University

Reviewed by Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Sources:

Harvard Health (2019). Fill up on phytochemicals. https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals

McManus, K. (2019). Phytonutrients: Paint your plate with the color of the rainbow. Harvard Health. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501