 By Janet Seiber, RD, LDN
Diets rich in plant-based foods (fruits, vegetables and whole grains) reduce the risk for heart disease, diabetes and some cancers.
Plant-based foods provide great sources of fiber, vitamins, minerals, antioxidants and other nutrients for disease prevention.
The best choice for fruits and vegetables is local produce.
- Great taste because they are fresh and ripe
- Possibly contain a higher amount of nutrients
- Less travel time, which supports environmental protection
- Stimulates local economy and family farmers
- Saves money on organic produce
Farmer’s markets are great places to buy local products
Here are some shopping tips for farmer’s markets. 
- Check market time and location - Most markets meet once or twice per week and sell local produce, plants and artisan products.
- Seasonal Items - Be prepared to find produce that is in season for the local area. Refer to seasonal produce chart for what you might expect to find. Be flexible to try something new.
- Be spontaneous and inspired - Don’t shop with a list. See what looks good and is well priced; plan meals and snacks accordingly.
- Ask questions - Farmers are the experts. You may learn something about produce storage, recipes, farming methods and more.
- Look before buying – Compare each stand. There may be price and taste differences.
- Shopping supplies needed - Bring cash and your own shopping bag.
Working fresh produce into your meals is never easier than in the summer when these vegetables and fruits are sold at farmer’s markets. Challenge yourself to add a fresh vegetable or fruit (or an additional one) to each meal and utilize the local produce available to help boost your health.
For additional information, look at the seasonal produce chart for East Tennessee.
Need help finding healthy food in the grocery store? Participate in our Grocery Store Tour on Aug. 12 at the Food City in Bearden - register now!
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