D I G I T A L
M A G A Z I N E
OCTOBER 2026
South Western School District Celebrating Local Food, Farmers & Nutrition Education!
E N R I C H M E N T
South Western School District’s Food & Nutrition Services Department is proud to be participating in Farmers Market Fridays serving healthy foods & promoting nutrition education!
Potatoes | Apples | Cucumbers | Carrots
Potassium
B Vitamins
Fiber
Vitamin A
Potatoes Potatoes are a type of starchy vegetable, specifically a tuber. Tubers are vegetables that are grown underground at the base of the plants root. Potatoes are one of the most eaten vegetables in the U.S.
Billions of pounds of potatoes are grown in the U.S. each year. Potatoes are sometimes referred to as “spuds.”
Multiple potatoes can grow from one potato plant. Potatoes are an annual
Potatoes are grown in all 50 states.
plant meaning they need to be replanted each year.
Potatoes can be brown, red, yellow, purple, pink, or even blue inside!
Potassium Potassium supports balancing fluid in the body & proper function of the muscles and nerves. Once potassium enters the body, it functions as an electrolyte. Electrolytes help balance the amount of water in the body.
Potassium is the THIRD most abundant mineral in the body.
Helps to keep the body hydrated! FUN FACT: The body is made up of approximately 60% water. Potassium helps to regulate the heart rate. Potassium helps to regulate muscle contractions.
Potassium helps promote bone health.
98%
of the body’s potassium is found in its cells.
Many runners eat foods high in potassium like pears before a run to prevent muscle cramps.
Apples Apples are one of the most widely cultivated tree fruits.
5
of the Most Popular Varieties of Apples:
Most apples are harvested & sold fresh.
The U.S. is home to approximately 322,000 acres of apple orchards.
1. Red Delicious 2. Gala 3. Granny Smith 4. Fuji 5. Golden Delicious
36
There are
2,500+ different varieties of apples are grown in the U.S.
21% of apples are juiced.
Most apples are HAND-PICKED.
An apple blossom is the Apple trees take flower that 4 - 8 years to start comes from an producing fruit. apple tree.
Fiber Fiber supports movement through the digestive system. Fiber is a type of carbohydrate that the body doesn’t digest; it simply passes through. Soluble fiber dissolves in water…it helps regulate blood sugar levels and removes cholesterol from the blood stream.
Insoluble fiber is sometimes referred to as “roughage.” Dairy & meat products do not have any fiber.
2
types of fiber:
1. Soluble fiber 2. Insoluble fiber
Fiber helps to regulate the body’s use of sugar.
Fiber is ONLY found in plant foods.
Insoluble fiber does not dissolve in water…it helps food move throughout the digestive system.
BOTH forms of fiber are important & beneficial to overall health.
Cucumbers Cucumbers are technically fruits since they are grown from a flower & contain seeds. There are The flavor of cucumbers comes from the seeds. over 100 different World Cucumber types of cucumbers. Day is June 14th! The large leaves on the cucumber plant provides shade for the developing fruit. Cucumbers are
90% water.
Cucumbers grow on vines. 1 vine can produce 25 - 125 cucumbers. Bees are essential for the pollination of cucumbers.
B Vitamins B Vitamins help support the body’s energy levels, brain function & cell metabolism.
8
essential B vitamins: Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9 & Vitamin B12. Water is needed to help the body absorb B vitamins. B5, B12, C and E knock on your door…what do you do? In-Vitamin!
B vitamins helps the body make energy from food. B vitamins help create red blood cells.
The body cannot store most B vitamins, so they need to be regularly consumed.
B vitamins play a role in serotonin production. Serotonin makes us feel happy.
Carrots Carrots are a type of root vegetable a vegetable that grows underground. Carrots are made up of 88% water.
Carrots can be orange, purple, red, yellow or white.
Carrots are the second most popular vegetable in the world.
2,000 carrot seeds fit in 1 teaspoon. Carrots thrive in cooler temperatures. Carrots can survive entire WINTERS underground! The world record for the longest carrot is over 19 feet! Carrots are biennials, which means they have a 2-year life cycle.
Vitamin A Vitamin A supports good vision, growth & immunity. Vitamin A helps improve eyesight to see better at night and experience more vivid colors during the day. How far can you read down this eye chart?
Vitamin A has antioxidant properties. Vitamin A is a fat-soluble vitamin.
Vitamin A can help speed up the healing process of cuts & scrapes.
How do you know carrots are good for the eyes? You never see a rabbit wearing glasses! Vitamin A supports the immune system to fight off infections.