Staying Healthy at the Farmers Market

By Lizzie Streit, MS, RDN, LD 

The arrival of warm weather and the start of summertime marks the beginning of farmers market season! Over the next few months, the stands of your local markets will be overflowing with fresh produce and other tasty foods or interesting products that your community has to offer. 

Here are a few tips for making healthy choices at the farmers market. 

1 – Take a lap first. 

Instead of starting your shopping right when you arrive, it’s helpful to take a lap around the market to see what’s available. Then, you can go back and purchase what you want after you have seen everything. This will help you avoid ending up with too much of certain vegetable or an item that you won’t use, leading to less food waste. 

2 – Sketch out a plan before you go. 

Part of the fun of going to the farmers market is seeing what’s available when you get there and making purchases in the moment. However, if you’re following a weight loss meal plan or like to follow a menu for the meals you cook at home, try jotting down a rough list of what you need before you head to the market. You can even use a tool such as this online seasonal food guide for your location to figure out what might be available. Keep your list flexible just in case you can’t find something you want. 

3 – Get cooking ideas from the farmers and vendors. 

If you want to eat more seasonal, local fruits and vegetables but struggle with browsing recipes and coming up with meal ideas, chat with the farmers to ask their opinion! Many vendors love to share how they cook their produce. You may just discover a favorite new dish that makes it easier for you to eat healthy. 

4 – Stock up to save time later. 

Purchasing seasonal produce in bulk and freezing it for later use is a time-saving hack that can make it easier for you to whip up a healthy meal at a later time. It may also save you money! You can freeze nearly any fruit or vegetable by blanching pieces in boiling water for a few minutes, submerging them in ice water to stop the cooking, draining, and freezing them on a baking sheet until solid. Transfer the frozen pieces to bags, seal, and store in the freezer. You can add frozen vegetables to cooked dishes, such as onions, carrots, and celery for soups and casseroles, and frozen fruits to smoothies or healthy baked goods. 

5 – Limit sweets and other prepared items. 

While farmers markets are a great place for picking up produce, many also feature vendors who offer baked goods, sweets, and other prepared food items. While an occasional treat is certainly OK, avoid making a habit out of snacking on a dessert or salty snack every time you go to the market. Some prepared items may be healthier than others, including homemade granolas or nut mixes. When in doubt, ask the vendor about the ingredients used to guide your choices. 

Note from Healthy For Life Meals: Farmers market season is a great reminder to enjoy fruits and vegetables! Our meals are loaded with produce, including seasonal options. Check out our menus to choose the best plan for you. Save $10 on your first order with discount code: TryHFLM.