AMY PETERSON, MS RD

ALICE HENNEMAN, MS RDN

REVISED 2016 • THIS IS A PEER-REVIEWED PUBLICATION

The U.S. Department of Agriculture

(USDA) estimates over 1,000,000 people

visit a Farmers’ Market weekly!

The average supermarket

produce travels about 2,000

miles to its destination,

compared to 50 miles for

Farmers’ Market produce!

That’s like

traveling

from

Chicago to

Los

Angeles!

There are over 8,000 Farmers’

Markets in the United States!

Farmers’ Markets Make $en$e!

Great prices on fresh produce and

garden goodies for everyone!

Fresh herbs are often available

at very reasonable prices!

Farmers’ Markets Make $en$e!

Home-baked goodies may be another

bargain and a special treat! Make sure to

ask about allergens, if needed.

Farmers’ Markets Make $en$e!P

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Farmers’ Markets Make $en$e!

Locally raised

meat may be

available in

some markets.

Farmers’ Markets Make $en$e!

Take home some fresh cut flowers!

Farmers’ Markets Make $en$e!

Some USDA programs offer food

vouchers for qualified participants in

participating states:

– Senior Farmers’ Market Nutrition

Program (SFMNP)

– Women, Infant, and Children (WIC)

Farmers’ Market Nutrition Program

(FMNP)

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Find State SFMNP (Senior Market) Contacts at

http://www.fns.usda.gov/sfmnp/sfmnp-contacts

Find state FMNP (WIC Market) contacts at

http://www.fns.usda.gov/fmnp/fmnp-contacts

Farmers’ Markets offer a colorful variety of fruits

and vegetables — which provide vitamins, minerals

and phytochemicals (fight-o-chemicals).

“Fruits and vegetables come in terrific

colors and flavors, but their real

beauty lies in what's inside. Fruits

and vegetables are great sources of

many vitamins, minerals and other

natural substances that may help

protect you from chronic diseases.”

“To get a healthy variety, think color. Eating

fruits and vegetables of different colors

gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and

vitamins A and C. Some examples include

green spinach, orange sweet potatoes, black

beans, yellow corn, purple plums, red

watermelon, and white onions. For more

variety, try new fruits and vegetables regularly.”

Focusing on Phytochemicals

in Fruits and Veggies

• Promote health

• Protect against the effects of aging

• Reduce the risk of some cancers and heart disease

Lycopene in red and yellow-orange fruits and

vegetables (such as tomatoes, sweet potatoes, carrots)

May help lower the risk of prostate and other cancers

Lutein and zeaxanthin in leafy greens (such

as collard greens, spinach, romaine lettuce)

May help promote healthy eyes

Flavonoids in brightly colored fruits and vegetables

(such as blueberries, cherries, strawberries).

May help reduce heart disease risk

EAT YOUR FRUIT AND

VEGGIES!

Diets rich in dietary fiber have been shown to

have a number of beneficial effects including

decreased risk of coronary artery disease.

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Vitamin C helps heal cuts

and wounds and keep

teeth and gums healthy.

EAT YOUR FRUITS

AND VEGGIES!

EAT YOUR FRUITS AND

VEGGIES!

Healthful diets with adequate folate may reduce a woman’s

risk of having a child with a brain or spinal cord defect.

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EAT YOUR FRUIT AND

VEGGIES!

Vitamin A keeps

eyes and skin

healthy and helps

to protect against

infections.

EAT YOUR FRUITS

AND VEGGIES!

Diets rich in potassium may help to

maintain a healthy blood pressure.

Use MyPlate as a Portion Size Guide

MyPlate: FruitsEat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet).

Note this equivalent:

¼ cup dried fruit = ½ cup fruit

MyPlate: Vegetables

Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet).

Note this equivalent:

2 cups raw leafy greens =

1 cup of vegetable

For optimum health, scientists

say eat a rainbow of colors. Your

plate should look like a box of

CRAYONS!

~Janice M. Horowitz,

TIME, January 12, 2002

Eggplant, purple grapes,

plums, raisins, blueberries,

blackberries, purple figs,

dried plums, black currants

Leafy greens, asparagus, green

peppers, broccoli, green beans, peas,

cabbage, green onion, Brussels

sprouts, okra, zucchini, Chinese

cabbage, green apples, green grapes,

honeydew melon, kiwifruit, limes

Cauliflower, mushrooms, white

beans, onions, garlic,

parsnips, shallots, turnips,

ginger, jicama, bananas, pears

Carrots, summer squash, corn, sweet

potatoes, butternut squash,

pumpkin, yellow peppers, rutabagas,

cantaloupe, grapefruit, lemons,

nectarines, oranges, peaches,

pineapples, tangerines, apricots,

mangoes, papayas

Tomatoes, spaghetti sauce, tomato

juice, tomato soup, red peppers, red

onions, beets, red cabbage, kidney

beans, apples, pink grapefruit, red

grapes, strawberries, cherries,

watermelon, raspberries, cranberries,

pomegranates

Dish Up Some Good Health!

BEGIN WITH BREAKFAST

• Pancakes with

blueberries

• Yogurt with fruit and

whole grain cereal

• Purple grape juice

• Fresh fruit smoothie

SNACKS ON THE GO

• Fresh fruit

• Soy nuts and dried fruits

• Fresh veggies with

hummus or dip

FARMERS MARKET

MEAL PLANNING

• Tuna salad with grated

carrots, red peppers,

onions and garlic

• Whole grain pasta with

tomato sauce and

fresh herbs

• Fresh vegetable soup

Remember to Color Your

Plate with Good Health!

Look for produce that is free from unusual odors or

colors and signs of spoilage such as mold.

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Handle produce gently to

reduce bruising. Bacteria can

thrive in the bruised areas.

Different fruits and vegetables require

different temperature and humidity levels

for proper storage.

Store these foods at

room temperature!Tomatoes

Pumpkins and Winter Squashes

Bananas

Onions

Potatoes

(all varieties)

Melons

(all varieties)

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Store these fruits and

vegetables in a clean, dry, well-

ventilated place, away from

direct sunlight and away from

areas where meat, fish, and

poultry are prepared.

Ripen these foods on counter,

then store in refrigerator!Avocado

Plums

Kiwifruit

Peaches and

Nectarines

Pears

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Avoid placing produce in a sealed

plastic bag on your countertop.

This slows ripening and

may increase off-odors

and decay from

accumulation of carbon

dioxide and depletion of

oxygen inside the bag.

Most other fresh

fruits and vegetables

keep best stored in a

clean refrigerator at a

temperature of 40° F

or below.

• Fruits give off ethylene

gas which can shorten

the storage life of

vegetables.

• Some vegetables give

off odors that can be

absorbed by fruits and

affect their quality.

Store fruits in a separate refrigerator

crisper drawer from vegetables.

Refrigerate fruits and

vegetables in perforated

plastic bags to help maintain

moisture. This helps provide

air flow and prevent growth

of mold or bacteria.

If you don’t have

access to commercial,

food-grade, perforated

bags, use a knife or

scissors to make

several small holes in a

food-grade plastic bag

(about 20 holes per

medium-size bag).

Refrigerator StorageStore raw meat,

poultry and seafood

on the bottom shelf

of the refrigerator so

juices don’t drip

onto other foods.

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• Wet hands with clean, warm water

• Apply soap; work into a lather

• Rub hands together for 20 seconds; rinse under clean, running water

• Dry hands with disposable paper towel or clean cloth towel

Wash hands properly before

handling produce

Wash produce thoroughly

Wash produce before using it, NOT when you bring it

home. Fresh produce has a natural protective coating

that helps keep in moisture and freshness.

Washing produce before storage causes it to spoil faster.

• Remove and discard outer leaves of

produce such as cabbage and lettuce.

• Rinse under clean, running water just

before preparing or eating.

• Don’t use soap or detergent as it can get

into produce and make you sick

• Rub firm produce briskly, scrubbing with a clean brush or hands, to clean the surface

• Dry with a clean cloth or paper towel

• Cut away bruised and damaged areas

Moisture left on

fruits and

vegetables

helps bacteria

grow. Dry them

if you won’t eat

or cook them

right away.

• Bacteria on the outside

of produce can be

transferred to the inside

when they are cut or

peeled

• Rinse produce even

when the peel is

removed ― such as for

melons and citrus fruits!

Once you have cut through the

protective out skin, bacteria can enter.

Refrigerate cut or peeled fruits and

vegetables within TWO hours!

Enjoy picking your produce at the

Farmers’ Market!

Take your time! Get some

exercise and enjoy the day!

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Got kids or grandkids?

Take them along!

Many kids have

never seen or tried

some of the foods at

Farmers’ Markets.

Let them see……

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….carrots with their tops!

...zucchinis with blossoms

...cauliflower surrounded

by a cocoon of leaves

Bring some cash!

• Take your own canvas or net bags or

baskets, as Farmers’ Markets don’t usually

have shopping carts

• Wide woven baskets help prevent produce

from piling on each other

• Place heavier items at the bottom of the

basket or bag

• To avoid squishing your produce, consider

shopping with several bags or baskets

How Clean is Your Market Bag?

Reusable bags are an eco-friendly alternative to plastic bags for carting your grub home from the farmer's market, grocery store or big box store. You can help prevent bacteria, yeasts and mold from growing on your bags and cross-contaminating your food by washing and storing the bags safely between each use.

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DRESS COMFORTABLYDRESS COMFORTABLY

Shop early! The best and most

popular items go first!

Enjoy the cooler mornings for

your market adventure!

• The weather can change fast!

• Wear comfortable shoes if you

have to walk a lot

• Keep a jacket and umbrella in the

car in case of wet weather

Experiment! Try something

new! You might find a tasty

treat for your family’s menu!

Learn about new and

old favorites, how to

prepare them and

when they are ripe.

Most farmers and

vendors love to share

what they know and

may be able to give

you cooking and

recipe hints.

CHECK IT ALL OUT!

• See who has what

and at what price

• Buy something you

haven’t tried before

• Ask the grower ways

to select and prepare

your produce

TRY NOT TO OVER-BUY

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Avoid over-buying. Buy only what you’ll eat when fresh

“Pick” up more facts

about produce at the

following websites!

http://food.unl.edu/nep-materials

Fruit and Vegetable Tip Sheets!

http://www.fruitsandveggiesmorematters.org/

Further questions? Contact your local Extension office or check out http://food.unl.edu!

Thank You to the following Peer Reviewers (in alphabetical

order). Your time and expertise was greatly appreciated!

Stacy Adams, MSJulie Albrecht, Ph.D, RDConnie Fisk, MSLisa Franzen Castle, Ph.D, RDPhillip Johnson, Ph.DCarol Larvick, MSDavid Lott, MSNancy Urbanec

Extension is a Division of the Institute of Agriculture and Natural Resources at the

University of Nebraska–Lincoln cooperating with the Counties and the United States

Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the

nondiscrimination policies of the University of Nebraska–Lincoln and the United

States Department of Agriculture.