Tomatoes are:

• In-Season and can be purchased at your local farmer’s market or grocery store and are less expensive when purchased in-season.

• Healthy as they are a good source of Vitamin C (sight to see and also see contain iron and antioxidants), Fiber (digestion), Potassium, Vitamin K (helps clot blood), Folate (for women who are pregnant or Child-bearing age helps to prevent birth defects in infants brain and spine).Additionally, tomatoes contain lycopene, an antioxidant that has benefits that can help reduce chronic illnesses such as cancer and high blood pressure.Lycopene can also help reduce the risk of prostate cancer.Eating tomatoes are heart-healthy and can help reduce the risk of a stroke.

• Eaten Fresh or Cooked in Many Ways tomatoes can be eaten fresh, grilled, broiled, boiled, sautéed, and roasted.Out of fresh tomatoes?Purchase a reduced-sodium option to lower your sodium intake (*reduced-sodium contains less than 5% sodium). Always wash your canned tomatoes with water to reduce your sodium intake.
  *When tomatoes are cooked, Vitamin C is destroyed (LSU AgCenter, Eat SMART), try to purchase fresh fruits and vegetables when possible.

• Added to your Meals and Snacks such as your favorite soup, salads, in dips such as salsa or guacamole, wraps, and in sandwiches.

Try this Easy Ratatouille Recipe at-home using canned tomatoes! Watch Build a Healthy Meal Video where LSU AgCenter’s, area nutrition agent, Bertina McGhee demonstrates how to make healthy meals by using ingredients purchased at your local Farmer’s Market.

Contact your Agent! Keisha Fletcher, Area Nutrition Agent at KFletcher@agcenter.lsu.edu for your nutrition questions.

Source:LSU AgCenter: Eat SMART curriculum

Image:USDA. SNAP-Ed Connection.A man and woman look at produce at a farmers' market.