As a registered dietitian nutritionist, I love seeing people explore their local farmer’s markets. These vibrant hubs of fresh produce, handmade goods and community connection offer more than just beautiful fruits and veggies. They offer a chance to eat well and save money and tread a little lighter on the planet. If you’ve ever wondered how to make the most of your market trip, this post is for you!
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Why shop at the Farmer’s Market?
Seasonal Produce = Nutrient-Rich and Budget-Friendly
Eating with the seasons isn’t just trendy, it’s smart. Fruits and vegetables that are in season tend to be:
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- Fresher and more flavorful, truly local produce is harvested closer to its peak, preserving flavor and nutrients
- More nutrient dense, since they spent less time in stores or transit (certain vitamins can degrade over time such as vitamin B and C for example)
Local = lower carbon footprint
Find local food means fewer “food miles” which is the distance your food travels from farm to plate. Shorter supply chains reduce:
- Fuel use in greenhouse gas emissions from transportation
- Packaging waste, as produce at farmer’s markets often comes without the plastic wrap and trays common in grocery store
RDN-Approved Tips for Shopping like a Pro
1. Do a Lap Before You Buy – Scope out the whole market first. This allows you to compare prices and quality between the different stands then circle back around for the best picks. Plus,
some vendors offer free samples of their produce. This is a great way to compare flavors and freshness side by side- literally “apples to apples” taste test.
2. Embrace the Ugly Produce – Farmer’s market produce doesn’t always look picture perfect and that’s okay! A crooked carrot or bumpy tomato is just as tasty (and often fresher) then the grocery store version. “Ugly” Doesn’t mean bad, just different.
👃🏽👀 Trust your senses. Skip anything that smells sour or feel slimy, but don’t be afraid of a few extra roots or bumps. Nature grows in all shapes and sizes!
3. Talk to the Farmers – Farmers can tell you exactly how and where something was grown including soil practices, pest control, harvest timing and more. Farmers love sharing tips so don’t be shy and ask how something was grown or how to cook it. They may even have friendly tips on how to properly storage certain produce.
Pro tip: Want to plan ahead? Check out this easy-to-use Seasonal Food Guide to see what’s in season in your area.
4. Go Early for Best Selection, Late for Best Deals – arrive early to snag the best-looking produce. Visit towards closing time if you are bargain hunting, many vendors offer discounts to avoid taking items home.
5. Start Slow, Then Explore – it’s alright to stick with your usual fruits and veggies when you’re just starting to shop at the farmer’s market. Start with what you know and feel comfortable with but overtime challenge yourself to try one new item each week. It’s a great way to add variety to your meals, discover new flavors, and boost the range of nutrients in your diet without feeling overwhelmed.
6. Bring Reusable Bags – Last but most certainly not least, bring your tote bags, produce sacks, and possibly a small cooler for dairy, eggs or meat.
CalFresh/S.N.A.P (Supplemental Nutrition Assistance Program)
Did you know that many farmer’s markets accept CalFresh benefits? Look for signage near the entrance or information booth that says “We Accept EBT” or “CalFresh Welcome”.
If you want to look ahead of time you can also:
- Check the markets website or social media
- Search online using the USDA Farmers Market Directory
- Use the Market Match Locator
How it works:
1. Go to the markets information or EBT booth
2. Swipe your EBT card for the amount you want to spend
3. Receive market tokens you can use at individual vendor stalls
You don’t have to overhaul your grocery shopping routine, just start showing up. Whether you’re picking up your weekly staples or discovering something new, farmers markets offer a fresh, approachable way to eat well connect with your local food system.
Healthy regards,
Your Community Dietitian, Cassandra
Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen. Do not neglect professional advice because of what you may have read in this blog.
References:
- Farmer’s Markets | Nutrition.gov
- Farmers Market Guide: 7 Essential Farmers Market Shopping Tips
