Aurora’s midweek and weekend farmer’s markets offer a wide selection of farm fresh foods.

Combine shopping with health and nutrition, by adding a trip to the Farmers Market to your summer bucket list.

“In addition to picking up extra ‘steps,’ you can walk away with some fresh, local produce to use for your next snack or to plan your week’s meals,” said Jessica Gadomski, University of Illinois Extension SNAP-Ed Educator and registered dietician.

“Farmers markets also are a great way to support local agriculture, and your community, as well as learn about what you eat, where it comes from, and what to do with it,” she said. “Farmers want to meet and talk with you, and what better source to find out how to incorporate a new or favorite food into your meal plan, than from those who grew it?”

Gadomski offers consumers a few tips to help ensure a successful market visit:

Know what’s in season— “Not only does seasonal produce taste better, but it also provides the most cost effective option,” she said. “In addition, it also will help you know what to expect at the market and what to include when planning meals.”

For a comprehensive list of produce in-season for Illinois, visit web.extension.illinois.edu/dkk/localfoods.html

Get the whole family involved — Do you have picky eaters at home or admit you could do better with your fruit and vegetable intake? Remember fruits and vegetables should make up half of the plate at every meal, according to the USDA MyPlate food model.

“Engaging the family in the selection process increases the likelihood of them eating more fruits and vegetables, and of trying something new,” said Gadomski. “For example, let each child pick a favorite produce item and a new one, taking turns each week. You could even have them rate it and keep track of your choices all season.”

For family activities and recipes, visit the “Fruits and Vegetables” link at snap.nal.usda.gov

Be adventurous, try something new — Kohlrabi, for instance, may look strange, and many may be unsure of how to peel it, but its fresh, crisp taste may bring a pleasant surprise and texture to your palate and meals, said Gadomski.

“Kohlrabi is a vegetable I just tried for the first time at a farmers market a few years back,” she confessed. “After speaking with a farmer on what it was and how to eat it, we now incorporate it in our meals regularly.”

Other non-traditional options to keep an eye out for at Illinois Farmers Markets include: artichoke, eggplant, horseradish, kale, leeks, okra, rhubarb, Swiss chard and turnips.

Choose wisely — When selecting, avoid bruised or damaged produce. Keep in mind the amount you want or can use in a week, so purchases do not spoil, or consider preserving them for later in the year.

Add to your healthy choices by looking for other MyPlate recommendations, such as whole grains, proteins and low-fat dairy products as well.

Know where and when to go — To find out more about your local farmers markets, visit search.ams.usda.gov/FARMERSMARKETS Take note of the days, times and locations, and also mark your calendars for National Farmers Market Week, which begins Aug. 2.

Many markets do accept the Supplemental Nutrition Assistance Program (SNAP) or WIC f/v vouchers.

Extension provides educational programs and research-based information to help Illinois residents improve their quality of life, develop skills and solve problems.

—  Nutritionists say farmer’s markets promote smart, active choices —