Farmers' Market Foods to Watch Out For

muffins

The farmers' market has become an entertaining, weekly jaunt for shoppers looking for fresh air and even fresher food. That's a great thing, but these days, leafy greens and brown eggs are just the beginning of the offerings. Behold the tables featuring homemade cakes, cookies, pies, pizzas, donuts, and assorted fried things. It's a farmers' market, so they're healthy, right? Not always. As you eye those muffins or cookies, consider the nutrition stats below, especially since the foods rarely have nutrition labels.

Numbers vary widely, so use this guide as a reference:
Apple Cider Donut: 200-330 calories, 10-20g fat

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

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

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

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

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

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

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

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

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

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

Tamales: 400-600 calories, 20-30g fat
Funnel Cake: 760 calories, 44g fat
Fried Cheesecake: 655 calories, 47g fat

Personal Pizza with Pepperoni: 795 calories, 35g fat

Pizza on a Stick: 535 calories, 28g fat
Baklava: 245 calories, 13g fat
Gyro: 680 calories, 40g fat
Nachos Chips with Cheese: 860 calories, 59g fat
Bratwurst with a Bun: 804 calories, 61g fat
Kielbasa with a Bun: 824 calories, 64g fat
Sweet Potato Fries: 750 calories, 30g fat
Fried Zucchini: 620 calories, 40g fat
Cream Puff: 497 calories, 43g fat

Enough said, right? Stick to the freshest fruits and vegetables, herbs, salsas, preserves, artisanal breads (without pepperoni rolled inside),  and you can support your local farmers while enjoying a healthy body to boot.

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

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