March is National Nutrition Month, the month when the American Dietetic Association and its members reinforce the importance of a healthy eating plan, which includes a variety of fruits and vegetables. The theme for 2010 is “Nutrition from the Ground Up.”

Whether it’s fresh, canned or frozen, eating a variety of fruits and vegetables year round is important. Here are some tips from the American Dietetic Association to get the most nutrition for your food dollar:

Canned fruits and vegetables: Yes, canned can be just as nutritious and more affordable

Get the juice. For canned fruit, look for descriptions on the label like ‘packed in its own juices,’ ‘packed in fruit juice,’ ‘unsweetened’ or ‘in syrup.’ Fruits packed in juices contain less added sugar and fewer calories than fruits packed in syrup.

Pinch the salt. If you are cutting back on sodium, look for descriptions such as “no salt added” and “reduced sodium” on labels.

Recently research from the University of Tennessee showed that draining and rinsing were effective ways to reduce the sodium content of canned beans.

Forgo the fat. When buying frozen vegetables, control fat and calories by choosing plain vegetables or those made with low-fat sauces.

Check the label. Frozen fruits come in both sweetened and unsweetened varieties, so make sure to check the label and choose unsweetened if you are limiting your sugar intake. Frozen fruit bars also make a nutritious snack, but read the label to learn if they’re made with real fruit juice. Make a plan this summer to pick fresh strawberries and blueberries and freeze them yourselves.

Dried fruits have nutrients, but pay attention to portion size.

Fresh, is best purchased when the food item is in season.

In March, good choices for vegetables at the grocery store may be cabbage, both green and read, carrots and root vegetables such as rutabagas, turnips and onions. These items store well and usually are most affordable in the grocery stores. Fresh fruits are limited to oranges, cold storage apples and bananas. Fresh kiwi and canned fruits may round out the fruit salad.

Looking for a “low carb vegetable”? Top pick is arugula, followed by cucumber, broccoli raab, and celery! White mushrooms, radishes, turnips, romaine lettuce, asparagus and green peppers. All contain only 2 grams of carbohydrate, or 8 calories per � cup. Onions are only

Baked Onions

Ingredients:

4 medium sweet onions

3/4 cup

1/4 cup balsamic vinegar

2 TBSP water

Directions:

Preheat oven to 350� F. Peel the onions. Place them side by side into a small casserole dish. Pour the water and balsamic vinegar over and around the onions, and bake for 2 hours. When softened, thicken remaining juices with arrowroot or cornstarch mixture. Serve onions with the sauce.

Luzerne County Cooperative Extension is offering a program for those wanting to start a garden this coming year. Call 825-1701 and ask for more information about “Seed to Kitchen.” We are also offering free of charge “Pennsylvania Produce,” a booklet which highlights 36 fruits and vegetables grown in Pennsylvania.

About the Author

Mary R. Ehret, M.S., R.D., L.D.N., is with Penn State Cooperative Extension, Luzerne County, 16 Luzerne Ave., West Pittston, Pa., 18643. (570) 825-1701/602-0600. Fax (570) 825-1709. mre2@psu.edu.

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