By Diane Lamb, University of Vermont Extension nutrition specialist

Red juicy strawberries, crunchy peas, colorful lush salad greens, round or icicle shaped radishes with green tops, crinkled and curly leaves of spinach, fresh herbs, Vermont maple syrup and honey, fresh bread, meats, and flowers are just a sampling of the weekly offerings at local farmer’s market throughout Vermont. Many markets have musical entertainment as a backdrop to the social interaction of vendor and customer. Local Farmers’ Markets are the place to meet neighbors, friends, and make new acquaintances! A recent count of Farmers’ Markets at the Vermont Agency of Agriculture website www.vermontagriculture.com had 50 markets operating in Vermont. There is at least one market in every county; most Vermont counties have 6 or more markets per week.

The U.S. Department of Agriculture (USDA) National Directory of Farmers’ Markets lists more than 4,700 Farmers’ Markets throughout the United States. The number of markets continues to grow, providing consumers greater access to locally grown, farm fresh produce, as well as, an opportunity for buyers to have a personal interaction and connection to the farmers who grow the food. USDA estimates that over one million people visit Farmers’ Markets every week. The average supermarket produce travels about 2,000 miles to its destination, while the produce at a Farmers’ Market travels 50 miles. In Vermont the average distance produce travels is less than 50 miles.

“For optimum health, scientists say eat a rainbow of colors. Your plate should look like a box of Crayolas,” stated Janice M. Horowitz, TIME, January 12, 2002. Farmers’ Markets provide a colorful, nutritious assortment of vegetables and fruits. These locally grown produce items provide the human body with vitamins, minerals, and phytochemicals which help the body stay healthy, provide energy, assist in maintaining a healthy weight, protect the body against the effects of aging, and can reduce the risk of some cancers and heart disease.

Remember eating a diet rich in vegetables and fruits means eating as many different colors as possible: blue/purple, green, white, yellow/orange and red. The most common nutrients available in produce are:

* Vitamin A can help maintain healthy eyes and skin and protects against infections.

* Vitamin C can heal cuts and wounds. It also keeps the gums and teeth healthy.

* Fiber can decrease the risk of coronary heart disease and is beneficial to general health.

* Folate can reduce the risk of certain birth defects.

* Potassium can help maintain a healthy blood pressure.

The USDA MyPyramid www.mypyramid.gov recommends that people eat 2-1/2 cups of vegetables and 2 cups of fruit daily (for a 2,000 calorie diet) for optimum health. Did you or your family members get the recommended amounts yesterday?

Shopping at the Farmers’ Market has the same rules that apply to safe food handling as the supermarket. Fresh produce is fragile and the quality can decline quickly if not properly stored during transit. Items like cheese, meats, and eggs are highly perishable and require refrigeration and should not be left sitting in the car for any length of time. After making your purchases go directly home.

Does produce need to be refrigerated or not? That is the question! It depends! Some items are best stored in the refrigerator; some need to be stored at room temperature, and some may need to be kept at room temperature until fully ripened and then put in the refrigerator!

Produce items that taste best when stored at room temperature include fruits and vegetables like bananas, melons, onions, potatoes, sweet potatoes, tomatoes, and winter squash. These items need to be stored in a clean, dry, well ventilated place out of direct sunlight.

Produce items like avocadoes, kiwifruit, nectarines, peaches, pears, and plums will continue to ripen at room temperature. After ripening to desired degree on the counter store these fruits in the refrigerator. You can hasten ripening of these foods by placing them in a brown paper bag. Sealed plastic bags do not work for ripening produce. In fact, storing fruits and vegetables in a sealed plastic bag and leaving them on the counter can actually slow ripening time, increase off-odors, and decay because of the accumulation of carbon dioxide and depletion of oxygen inside the sealed bag. It’s a case of the plastic bag not breathing! Gases cannot pass through plastic as they can through the paper bag.

Most other fresh produce needs to be stored in the refrigerator. Your refrigerator should be set to maintain a temperature of at least 40°F or below. If possible try to store fruits separately from vegetables. Many refrigerators have two crisper drawers; if so use one for fruit and one for vegetables. Fruits give off ethylene gas which can shorten the storage life of vegetables. Most produce items should be stored in food grade plastic bags loosely closed so air can circulate or in perforated food-grade plastic bags, which can easily be made by making 20 small holes in a medium sized bag.

If you have to store produce on a refrigerator shelf, be sure to store raw meats on pans or plates below the produce to prevent the chance of raw meat juices dripping on the produce and contaminating the produce with potentially harmful bacteria.

Wash your hands before working with fresh produce. Wash produce thoroughly when you are ready to use it. Fresh produce has a natural protective coating that helps keep it fresh and moist. Washing produce before storage causes produce to spoil more quickly. If you do wash produce before storing, make sure that the items are thoroughly dry. Berries are very fragile and should be washed just before eating.

Produce should be rinsed even if the peel is to be removed. Bacteria on the outside peel or rind of citrus fruits or melons can be transferred to the inside when the produce is cut or peeled. Once fruits have been cut they need to be refrigerated.

Visit the University of Vermont Extension website to download a storage chart for fresh garden produce.

The locally grown fresh produce season has begun! Take the time to visit your local Farmers’ Market. You will be glad you did as you check out the wonderful selection of produce and other food items that are available. Walking around the market will get you out in the fresh air and sunshine and chances are you will meet people you know or you will get to know if you frequent the market often! Talk to the farmers and producers about the selection of food items available. Try an unfamiliar item to expand your repertoire of produce. Discuss with the vendor what the item is and how to prepare it! All in all, a visit to the Farmers’ Market is good for your health and the economy!

Filed under: Health