Beware the Farmer's Market!

When it comes to fresh, local produce, summer is the best! Farmer's markets sprout up everywhere, from city parks, to parking lots, sports fields, and roadside stands. And let's be honest, even if you're not a foodie, few things are better than selecting fresh fruits and vegetables at a neighborhood pop-up (even if it's not YOUR neighborhood). 

Why do we love farmer's markets? The produce is often fresh-picked and driven straight from the farm to the stand (meaning it’s exceptionally rich in flavor, color and nutrients). The selection varies from state to state, but you can usually find a wide variety of organic, pesticide-free, sustainably grown fruits and vegetables, ciders and juices, herbs, flowers, grass-fed meats, eggs, local cheese, freshly baked artisan breads, baked goods, jams, preserves, salsas, honey, and even soap. It's a fun, affordable and entertaining way to spend a Saturday or Sunday. 

But buyer beware! Leafy greens and brown eggs are just the beginning. These days, there's no shortage of homemade cakes, cookies, pies, pizzas, donuts, and other fried goodies. I grew up in Pennsylvania, so we often hit the Amish markets where, thanks to the German influence, we enjoyed shoofly pie, whoopie pies, apple dumplings, funnel cakes, scrapple, and corn fritters. Not to bash the PA Dutch, they have healthy offerings too - but that's clearly not what I remember the most! Do YOU have childhood memories of sauerkraut? 

The numbers tell all.  As you walk through the stalls, nibbling on handmade goodies, remember that not all farmer's market food is healthy. Yes, grab those vegetables for the week, load up on local honey, and try a new handcrafted soap, but consider the stats below when you branch out into the "treat" category. 

I'm not a party pooper! Don't freak out when you read the calories and fat grams below - I believe we can and should indulge at times. As long as we know the nutritional impact, we can make up for it with healthier choices afterwards. 

Donuts (6-8 ounces): 800-900 calories, 40-45 g fat

Apple Cider Donut: 200-330 calories, 10-20 g fat

Gingerbread (1 slice or 1 gingerbread man): 260-300 calories, 12-15 g fat

Muffins (blueberry, banana, corn, apple, pumpkin, poppy seed): 300-700 calories, 10-40 g fat

Cupcakes: 250-400 calories, 10-20 g fat

Quick Bread, 1 slice (zucchini, banana, pumpkin): 200-330 calories, 10-15 g fat

Sweet Rolls and Cinnamon Rolls: 300-700 calories, 20-30 g fat

Belgian Waffle (no toppings): 320 calories, 13 g fat

Fudge (1.5 ounce piece): 199 calories, 11 g fat

Cookies (oatmeal, chocolate chip): 200-450 calories, 15-20 g fat

Bread stuffed with cheese and/or meat (such as pepperoni bread): 400-1100 calories, 15-32 g fat

Tamales: 400-600 calories, 20-30 g fat

Funnel Cake: 760 calories, 44 g fat

Fried Cheesecake: 655 calories, 47 g fat

Personal Pizza with Pepperoni: 795 calories, 35 g fat

Pizza on a Stick: 535 calories, 28 g fat

Baklava: 245 calories, 13 g fat

Gyro: 680 calories, 40 g fat

Nachos Chips with Cheese: 860 calories, 59 g fat

Bratwurst with a Bun: 804 calories, 61 g fat

Kielbasa with a Bun: 824 calories, 64 g fat

Sweet Potato Fries: 750 calories, 30 g fat

Fried Zucchini: 620 calories, 40 g fat

Cream Puff: 497 calories, 43 g fat
Shoofly Pie: 404 calories, 13 g fat

Scrapple (3.5 ounces): 213 calories, 14 g fat