There is no question that eating five or more servings of fruit and vegetables a day is good for your health. Eating more fruits and vegetables provide nutrients that are vital for the health and maintenance of your body. It can also help to prevent heart disease, diabetes, stroke and even some cancers.

If you’re looking to stock up your kitchen with more fresh foods, one of the best places to go for beautiful, ripe fruits and vegetables is your local farmers’ market. Shopping at the farmers’ market will not only help you stay on top of healthy eating, but supplementing your grocery store trips with locally grown produce can help you save money. Here are some tips to help you prepare for and navigate farmers’ markets.

Before Going to the Market

1. Take containers or shopping bags. Bringing reusable bags and containers will not only make it easier to carry your goodies home, it also cuts down on waste. You can find reusable bags at your local grocery or big-box store.
2. Make it a family outing. Taking children to the farmers’ market is a great way to teach them where their food comes from. You can also introduce them to new fruits and vegetables they’ve never seen before.
3. Bring a cooler. Make sure you have a cooler with ice packs in your vehicle. Having a cooler is a great way to keep your produce fresh on the way home.
4. Find out what is in season. Make your shopping list based on what produce is in season. Produce that is in season year-round includes apples, bananas, carrots, lettuce, mushrooms and papayas.
5. Make your meal plan ahead. Planning out your meals for the week makes it easier to shop for all the cheese, meats and produce you will need. Ask your local farmers’ market if they have an e-mail list or newsletter so you can be notified of what will be available.

At the Market

1. Arrive early. Produce sells out quickly at many market booths. Find out what time the farmers’ market opens and arrive early for the best selection.
2. Take your time. Enjoy browsing each booth. Speak with the vendors and compare products.
3. Ask the farmers. Interact with the vendors. Ask questions if you see unfamiliar produce. Ask questions about their farm and growing practices.
4. Bring Cash. Many vendors can process debit and credit cards, and will take personal checks, but cash is always accepted. No fees, no technology challenges.
5. Be spontaneous. It’s a good idea to have a plan before going to the farmers’ market, but leave some room for items you weren’t expecting to buy. There may be some bright, plump strawberries you weren’t expecting to find at the market or some locally-made salsa you’ve never tried before.

When you get home from the farmers’ market, be sure to wash all produce thoroughly under running water for 60 seconds before eating. This includes organically-grown produce. Washing fruits and vegetables with soap, detergent or commercial produce wash isn’t recommended

If you happen to be in the west Georgia area, the Cotton Mill Farmers’ Market in Carrollton is open Saturdays from 8 to 11 a.m. rain or shine. Some of the items available at the market include:

• Vegetables, fruit and herbs
• 100 percent grass-fed beef
• Pasture-raised pork
• Farm-fresh eggs
• Handmade soap
• Honey, jams and jellies
• Salsas and relishes
• Breads and pastries
• Local goat milk cheese
• Fair trade, organic, locally-roasted coffee
• Water kefir
• Prepared and frozen food
• Live plants: herbs, cut flowers and ornamentals
• Pottery
• Wood utensils
• Rustic furniture

The market accepts Supplemental Nutrition Assistance Program (SNAP) benefits and doubles their value. But there is even more to do than buy food, produce and products from local vendors: The market includes cooking demonstrations and music. The Power of Produce (POP) Club also returns to the market where kids will learn where their food comes from and how to make healthy choices.

Sign up for the Cotton Mill Farmers’ Market’s weekly newsletter to keep up with all the latest happenings. The market is a member of the West Georgia Regional Food System Collaborative. The collaborative was launched by west Georgia residents who are working to create a healthier food infrastructure in Carroll, Haralson and Heard Counties.

Members meet quarterly and are organized by Tanner Health System’s Get Healthy, Live Well.