Nutrition in the Garden

In addition to providing essential vitamins and minerals, diets rich in fruits and vegetables may play a role in reducing the risk for developing chronic diseases such as obesity and heart disease. Unfortunately, many Americans fall short of meeting the recommended number of servings of fruits and vegetables per day (at least 5 servings, such as a small piece of fruit or a half cup of vegetables.) The national Healthy People 2020 has listed improving food and nutrient consumption (including fruits and vegetables) as a Nutrition and Weight Status Objective. Research suggests that gardening can improve dietary intake of these foods, particularly in children.

Gardening is a perfect way to relieve stress, exercise, save money, and improve access to nutrient-rich fruits and vegetables. Depending on the hardiness of the plant, spring time is the time to start planting. Some plants can be started earlier from seeds grown indoors and then transferred outside when the ground is warmer. A well-developed garden can provide many of the non-staple foods that a family needs every day of the year.

Basic techniques to keep your garden fresh and flourishing (adapted from Urban Extension, Illinois):

• Choose a good location.
• Plants depend on good soil and the appropriate amount of sunlight to grow. Most vegetables need at least 6-8 hours of sunlight, but leafy vegetables require less. Watch out for nearby trees and shrubs that could compete for water and nutrients.
• Choose the right plants.
• Start by choosing plants that will not be wasted. Grow what you like! Choose hybrid vegetables that are heartier and sturdier than other vegetables. Select seeds that have been evaluated and earned the All-American Selections award.
• Provide plants with good nutrients.
• Prepare the soil before planting to improve the soil structure. Use vegetable garden fertilizer or organic fertilizers like peat moss, compost, or composted cow manure.

Another advantage to a home garden is the option to pick and savor fruits and vegetables at their peak flavor. When harvesting vegetables, be careful not to bruise, break, or nick them as damaged produce will not last as long. Additionally, only harvest good quality food. Different fruits and vegetables require different storing conditions. Temperature and humidity are the main factors to consider.

With time, practice, and a little patience, a home garden can become a relaxing hobby and a nutritious addition to a healthy diet.

Katelyn Parker
UTK Dietetic Intern