Taking your family to the local farmers’ market is an amazing way to teach your children about seasonal, fresh produce. It is also a wonderful way to explain to your children about where their food comes from and all that goes into their meals. At a farmers’ market there is so much for children to take in and many ways for them to learn about the world around them.

Here are four things to remember as you head out to bring a piece of the farm back to your table.

1. Plan ahead- Scope out your local farmers’ markets. A regional or city website should list some of the farmers’ markets in your area. Involve your child in the planning process as you choose which market to attend and make a list of a few items that you will look for at the market. Get your child excited about what foods will be there and ask your child what new things they might be interested in trying.

1. Talk About Why– When you go to a farmers’ market, you need to bring your own bag. This a great opportunity to start a conversation and explain that unlike the grocery store, most farmers’ markets don’t provide bags that are often thrown away and end up in landfills. Bringing reusable bags helps the environment and also saves money for the businesses. Buying from local farmers also helps the environment because food isn’t shipped from other states or countries. Along with explaining the concept of local food, you could also take this occasion to talk to your children about why it’s important to support businesses and people in your community. If your children are old enough, you can let them purchase one item of their choosing. As your little one counts his money highlight how he is contributing to his local economy.

1. Ask questions- Your children might see fruits and vegetables they’ve never seen or noticed before. This is a chance to let your kids ask questions of the vendors (“What does it taste like?”), touch, smell, and learn about produce. Most farmers enjoy getting to know you and appreciate your interest in their passion. Also, the more invested that your child is in purchasing a product, the more likely they are to eat and enjoy that product later.

1. Make a Meal– Getting your kids involved in the kitchen is a great way to have them try new foods. If you are planning a trip to the farmers’ market you can plan to have everyone help make dinner that night. Even if it’s just letting children add dressing and add a few of the veggies they picked out from the market that day. Most children are more likely to try more foods when they have had a hand in preparing it.

Rachel Macy Stafford is a New York Times bestselling author of “Hands Free Mama” and “Hands Free Life.” Her attempts to let go of what doesn’t matter began when her daughters were young and she realized she was missing so much of their lives because she was distracted by email, the phone and outside commitments. She started her journey to become “Hands Free” with ten minutes a day of attempting to stay present and connected. She found that over time her desire for this time increased and her connection to her daughters did as well. 

It used to be that parents were the only ones distracted by the ping of emails, texts, and phone calls. Now that so many kids seem to have smart phones, they too are distracted by the constant “urgent” pull of notifications, SnapChat streaks, and Instagram updates. The more and more electronically “connected” we are to others in cyberspace, the less connected we can become to those in our physical realm. A recent study correlated the rise in depression to the rise in teen social media consumption. The Child-Mind institute says, “Some experts see the rise in depression as evidence that the connections social media users form electronically are less emotionally satisfying, leaving them feeling socially isolated.”

Rachel offers some great suggestions for parents to make sure they are available for connection with their children. One of the key first steps is to create some daily “hands free” time. Are there times you can agree on as a family to not use (or even have available) electronic devices?

Some of the most crucial times for face-to-face connection are:

• First thing in the morning and right before bed
• During greetings and departures
• At mealtimes 
• While driving 
• During exercise 
• While volunteering 

Stafford recommends putting boundaries around these times and holding that space for genuine connection with those in your presence as opposed to those in your digital world. If we lead by example, our children can follow. We can guide them toward a more genuine connection with others and allow them to exercise their communication muscles in a positive way. 

You may wonder what difference ten minutes can make. It is so easy to brush off a few minutes at a time. But the problem arises when you are busy checking the news while sipping your morning coffee and your daughter walks in to make her breakfast. She doesn’t want to interrupt, so she decides to check her Instagram feed. When you realize you could talk to her for a few minutes before she takes off for school, you look up from the computer to find her nose buried in Instagram. And round and round we go.  So we have to start somewhere. Even if you only make the kitchen a digital free zone, you may find yourself with ample opportunity to catch up with your uber-busy children. The laughter and stories at the dinner table and perhaps even the breakfast table can return. We can be “those parents,” you know, the ones whose kids know they care and desire a relationship with them? Yes. Those parents. It starts with ten minutes a day. 

My bologna has a first name, it’s O-S-C-A-R.  

My bologna has a second name, it’s M-A-Y-E-R.  

Gone are the days of simple bologna on white bread, a Hostess® cupcake and a bag of Fritos®. Rarely do you see paper lunch bags that have been tossed after trading sandwiches with a classmate. Many of today’s school lunches can seem more like a Top Chef contest with parents packing bento boxes and preparing tiny versions of Pinterest-worthy gourmet items. If you could see the lunchroom trash can, you would likely think twice about all this effort. You might also realize that if you have a goal of training your son or daughter to become a well-functioning adult, he will clearly benefit from making his own lunch starting right now. The American Academy of Pediatrics suggests on their website, healthychildren.org, “Do Less. Parents need to stop doing things for their teens, like making lunch or running an “emergency” load of wash, that teens can do for themselves.”

Many parents view the process of making school lunches as a kindness offered to their teens and tweens, who spend most of their waking hours either at school, studying, or at an extracurricular activity. However, if we are serious about developing responsibility and gratefulness in the hearts of our students, one way to guide them down that path is to allow them to make their own lunch. Seems like a simple thing, and it is. But many parents started making lunches when their child started kindergarten, and they just haven’t found the right time to stop, despite the fact that their “child” is now a sophomore. There is nothing wrong with making lunch to save your kids time. But if you do it all the time, they miss the opportunity to gain responsibility, as well as the chance to feel genuinely grateful when something is done for them unexpectedly.

If you want to transition this skill to your tween or teen, simply follow these easy steps. First, have a conversation explaining that you are not quitting as a parent. You are, in fact, stepping up your parent game by adding an important skill to your student’s adulting capabilities. Then let her know that you will either buy items she requests for lunch when you go to the store (give her a day and a way to communicate—text message, list on the fridge) or you will give her money to purchase the items she would like each week. Then ask her if she needs any help with ideas or recipes.

The rest is simple. Don’t make their lunch. Hunger is a powerful motivator. They will figure this one out.

One of the great benefits I have found in following this method is that when your teen oversleeps or has a big project due, he is truly grateful when you step in and make his lunch to save time. When you are no longer the “Lunch Lady,” it gives him a chance to see you in a new light and to appreciate how much you do for him. And after his own attempts to make a meal, dinner might suddenly taste all the better as well.