Picking Healthy Produce

Choosing fresh fruits and vegetables is easy! Consider the ripeness, color, texture and size when shopping. When in doubt, ask someone who works in the produce section of the store where you're shopping. They're very knowledgeable and happy to help. How do you know if it's ripe and ready?

• Look for fruit that is not bruised, wrinkled, slimy or moldy. Some fruits such as peaches, plums and avocados can be purchased unripe and ripened at home in a loose, closed brown paper bag
• Fruits should be brightly colored; some will be firm (apples) and some will be softer (oranges, peaches) when ripe.
• Vegetables should be brightly colored and have a crisp or firm texture. If they're not ripe when purchased, the texture and flavor may be poor.
• Avoid soggy packaged vegetables with a lot of water in the packaging.
• Very large vegetables may be overripe, with inadequate flavor and texture.
• If it has an unpleasant smell, don't buy it.

Look For This In Your Fruits:
Apples Firm to hard, well-colored.
Bananas Plump, firm, bright-colored. Fully ripe ones are yellow.
Berries Plump, dry, firm, well shaped, uniformly colored.
Grapes Plump with a silvery white "bloom" and moist stems.
Lemons/Limes Firm, glossy, bright yellow or dark green.
Melons Slight softness and full, fruity smell. Small to medium sizes are sweeter.
Oranges Firm, evenly shaped, and smooth skin.
Peaches Slight yield to pressure along the stem.
Pears Will give to gentle pressure at stem end.

Look For This In Your Vegetables:
Avocado Will feel slightly soft when squeezed.
Broccoli Tightly closed, green florets and crispy stalks.
Carrots Well shaped with healthy reddish orange color.
Lettuce Fresh, crisp, and evenly shaped. Choose darker varieties, they are packed with more nutrition.
Onions Dry and solid all over with shiny appearance.
Peppers Well-shaped, firm, glossy, and heavy for its size.
Potatoes Clean, smooth, well-shaped, free from sprouts and any greenish color.
Tomatoes Plump and heavy with smooth skin and deep red color. Fully ripe ones are soft and yield to the touch.

Other Smart Shopping Tips:

• Look for supermarket brand versions of staples like whole wheat bread and crackers, canned goods and more. They are usually cheaper than brand name packages.
• In the produce section, look for what's in season and what's on sale.
• Don't go to the supermarket on an empty stomach, you're more likely to splurge on items that you didn't plan on buying.
• Try to stay on the outside aisles of the supermarket where produce and fresh foods reside. Snack foods and junk foods are typically on the inner aisles of the store.

NOW YOU KNOW!
Your shopping list can be short or long depending on your interest in assembling meals and snacks. The important thing to remember is that you can make healthy meals and snacks in your room without a lot of time, skill or expense. Try something new today and see for yourself!