Tips

General Vegetables
Artichokes   Season: Best in spring Storage: Refrigerate in an open or perforated plastic bag up to a week. What to look for: Select artichokes that are plump and heavy for their size. The leaves should be tightly closed and squeak when pressed against each other. Avoid if leaves are too wet or too dry, spread apart or hard at the edges. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Artichokes are low in calories and sodium and free of fat and saturated fat. They are a good source of dietary fiber, vitamin C, folate and magnesium. Fun Fact: Artichokes are part of the thistle family and can grow into a large purple flower if they aren’t harvested early.     Beets   Season: Best from July-December Storage: Remove stems and refrigerate in an open plastic bag up to 3 weeks. What to look for: Select firm, brightly colored beets with smooth skins and fresh green stems. Small to medium sizes are usually more tender. Avoid if they are bruised, soft, or overly large or have wilted leaves. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Beets are low in sodium, free of fat and saturated fat and an excellent source of folate.     Bell Peppers   Season: Best from July-October Storage: Refrigerate up to 5 days. Keep away from fruits to prevent over-ripening. What to look for: Choose firm peppers that feel heavy for their size, with naturally glossy, thick skin and brilliant color. Avoid if they have soft spots or if the ends of stems are darkened. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Bell peppers are low in sodium and calories and free of fat, saturated fat in addition to being high in vitamin C.     Brussels Sprouts   Season: Best from September-December Storage: Refrigerate in an open plastic bag up to a week. What to look for: Brussels sprouts should be firm and tightly wrapped. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Brussels sprouts are low in calories, fat and sodium and free of saturated fat. They are also high in vitamin C and a good source of dietary fiber and folate.     Cauliflower   Season: Best from June-November Storage: Refrigerate in an open plastic bag up to 5 days. What to look for: Cauliflower should have fresh green leaves and firm heads with tightly packed florets. Avoid if they are yellowed, spotted or have flowering florets. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Cauliflower is low in sodium and calories, free of fat and saturated fat and a good source of vitamin C and folate.     Cabbage   Season: Best from June-December Storage: Keep refrigerated up to a week and cut just before use. What to look for: Cabbage should have firm heads that are heavy for their size. The leaves should be tightly wrapped and brightly colored without spots, blemishes or wilting. Healthy Serving: Try to eat 6-7 cups of general vegetables a week.Nutritional Benefits: Cabbage is low in sodium and calories, free of fat and saturated fat and high in vitamin C.     Celery   Season: Best from June-February Storage: Refrigerate in an open plastic bag up to a week. What to look for: Celery should have firm, pale green stalks with fresh green leaves. Avoid yellowed, bruised, or limp stalks. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Celery is low in calories and sodium, free of fat and saturated fat and a good source of vitamins A and C.     Cucumbers   Season: Best from July-September Storage: Keep refrigerated up to a week. What to look for: Choose cucumbers with a uniform bright, dark green color. Avoid if they have soft spots or are yellowing in color. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Cucumbers are low in calories, free of sodium, fat and saturated fat and a good source of vitamin C.     Eggplant   Season: Best from July-October Storage: Refrigerate in an open plastic bag up to a week. What to look for: Eggplant should be heavy, firm, and either shiny purple or white with a green cap. A ripe eggplant will have flesh that gives slightly when pressed and then bounces back. If it is unripe, it will not give at all, while overripe skin will remain indented. Choose smaller eggplants if you prefer fewer seeds and a more mild flavor. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Eggplant is free of fat and sodium and low in calories. It is also a good source of dietary fiber.     Garlic   Season: Best from July-August Storage: Unpeeled garlic should be stored in a cool, dry place with good ventilation. Peeled or cut garlic should be refrigerated in a sealed container. What to look for: The garlic’s papery skin should be soft, but not brittle and cloves should be firm and compact.     Ginger root   Season: All year What to look for: Ginger root should smell spicy and have firm roots and smooth skin without cracks. Storage: Wrap in a paper towel or in a plastic bag and refrigerate up to 3 weeks. Nutritional Benefits: Ginger root is low in fat and sodium. It also contains vitamin C, magnesium, and potassium.     Green Beans   Season: Best from July-October Storage: Refrigerate in a plastic bag up to a week. What to look for: Green beans should be firm and crisp and snap easily when bent. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Green beans are low in calories, free of fat, saturated fat and sodium and a good source of fiber and vitamin C.     Green Onions   Season: Best in spring Storage: Refrigerate in a sealed plastic bag. What to look for: The white base of green onions should be firm and tops should be crisp and green. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Green onions are low in calories and sodium and free of fat and saturated fat.     Kohlrabi   Season: Best in early summer Storage: Leaves should be washed and refrigerated in a plastic bag up to 3 days. Globes can be kept for up to 10 days. What to look for: Kohlrabi should have firm globes that are heavy for their size. Avoid if they are bruised or cracked. . Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Kholrabi is low in sodium and calories, fat free and good source of vitamin C and fiber.     Leeks   Season: Best from September-December Storage: Keep refrigerated up to 2 weeks. What to look for: The white base of leeks should be firm and the tops should be crisp, green and tightly rolled. Thinner leeks tend to be more tender and larger plants are generally more fibrous. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Leeks are free of fat and low in sodium. They are great source of vitamins A and C and folate.     Mushrooms   Season: Depends on variety Storage: Refrigerate in a paper bag up to a week. What to look for: Mushrooms should be plump and firm with tightly closed caps and fresh stems. Avoid if moldy. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Mushrooms are free of fat and saturated fat and low in sodium and calories. They are also a good source of niacin, copper, pantothenate and riboflavin.     Onions   Season: Depends on variety Storage: Store in a cool, dry place with good ventilation up to 4 weeks. Keep away from potatoes since they will absorb the onion’s moisture. Sliced onions should be refrigerated. What to look for: Onions should be clean, dry and firm, feeling heavy for their size and have papery skin. Avoid if they have green sprouts or soft spots. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Onions are low in sodium, free of fat and saturated fat and high in vitamin C and dietary fiber.     Radishes   Season: Best from April-September Storage: Remove tops and refrigerate in an open plastic bag up to a week. What to look for: Radishes should be firm and smooth with bold colors and fresh green tops. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Radishes are free of fat and saturated fat, low in sodium and calories and high in vitamin C.     Rhubarb   Season: Best in April and May Storage: Refrigerate in an open plastic bag. What to look for: Rhubarb should have thick, crisp stalks ranging from pink to deep red in color. Avoid soft stalks, and do not eat the poisonous leaves! Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Rhubarb is low in calories, free of sodium and fat and a good source of vitamin C.     Rutabaga   Season: Best from August-February Storage: Refrigerate in an open plastic bag up to 3 weeks. What to look for: Rutabaga should be firm and feel heavy for its size and should not be bruised or cracked. Healthy Serving: Try to eat 6-7 cups of general vegetables a week Nutritional Benefits: Rutabaga is low in sodium, fat free and an excellent source of vitamin C.     Squash – summer (zucchini, yellow, etc.)   Season: Best from June-October Storage: Refrigerate in an open plastic bag 3-4 days. What to look for: Smooth and brightly colored skin without any dull spots. Summer squash should feel heavy for its size. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Summer squash are free of sodium, fat and saturated fat, low in calories and high in vitamin c.     Tomatoes   Season: Best from April-December (greenhouse) or July-October (field) Storage: Store at room temperature up to a week. Do not refrigerate tomatoes or they will lose their flavor and become mealy. What to look for: Tomatoes should be firm and fragrant. The stem ends should smell “earthy” and tomatoes should feel heavy for their size. Avoid if skin is wrinkled. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Tomatoes are low in fat, sodium and calories and free of saturated fat. They are also high in vitamins A and C and a good source of potassium.     Turnips   Season: Best from August-February Storage: Refrigerate in an open plastic bag for just a few days or else they will taste bitter. What to look for: Turnips should be firm and feel heavy for their size with fresh looking tops. Smaller turnips are sweeter and more tender, while larger plants tend to be more fibrous. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Turnips are low in sodium, fat free and an excellent source of vitamin C.
Dark Green Vegetables
Arugula   Storage: Refrigerate in a plastic bag with a paper towel to absorb moisture. Keep away from fruits to avoid deterioration. What to look for: Arugula should be fresh with tender, bright green leaves. Avoid if ends are wilted or yellowed. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Arugula is low in sodium and fat and a great source of vitamins A and C, folate and calcium.     Asparagus   Season: Best from April-June Storage: Cut about an inch off the bottom of asparagus spears, submerge the ends in water and refrigerate. What to look for: Asparagus stalks should be straight with compact, dark green colored tips. Avoid if they look shriveled or have spreading tips. Look for stalks of equal thickness for uniform cooking times. Healthy Serving: Try to eat 6-7 cups of general vegetables a week. Nutritional Benefits: Asparagus is free of fat, saturated fat and sodium and low in calories. It is also a good source of vitamins A and C and folate.     Broccoli   Season: Best from June-November Storage: Refrigerate in an open plastic bag 3-5 days. What to look for: Broccoli florets should be firmly clustered and both florets and leaves should be crisp and dark green in color. Avoid if stalks are too thick or florets are yellowed or flowering. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Broccoli is low in fat and sodium and free of saturated fat. It also contains vitamin C and is a good source of folate, dietary fiber and potassium     Collard Greens   Season: Best in spring Storage: Refrigerate in an open plastic bag. What to look for: Collared greens should have crisp, deeply-colored leaves. Smaller leaves are usually more tender. Avoid if leaves are yellowed. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Collard Greens are low in calories and sodium, fat free and a great source of vitamins A and C, folate, calcium and fiber.     Kale   Season: Best in spring Storage: Refrigerate in an open plastic bag up to 5 days. What to look for: Kale should have crisp, deeply-colored leaves. Smaller leaves are usually more tender. Avoid if leaves are yellowed. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Kale is low in fat and sodium and free of saturated fat. It is a great source of vitamins A and C, calcium and potassium.     Leaf Lettuce   Season: Best from May-October Storage: Refrigerate in an open plastic bag up to a week - keep away from fruits to avoid deterioration. What to look for: Leaf lettuce should have fresh, crisp leaves. Avoid if lettuce is wilted, slimy or has brown edges. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Leaf lettuce is low in calories and sodium and free of fat and saturated fat. It contains vitamin A and folate.     Spinach   Season: Best from May-June and September-October Storage: Place in a plastic bag with a paper towel and refrigerate up to 5 days. Keep away from other fruits to avoid deterioration. What to look for: Spinach should be fresh with tender, dark green leaves. Avoid if ends are wilted or yellowed. Healthy Serving: Try to eat 3 cups of dark green vegetables a week. Nutritional Benefits: Spinach is free of fat and saturated fat and low in calories. It also contains high levels of vitamins A and C, iron, dietary fiber and is a great source of fiber, folate and magnesium.
Starchy Vegetables and Orange Vegetables
Carrots   Season: Best from July-September Storage: Remove tops, refrigerate and store in an open plastic bag up to 2 weeks. What to look for: Carrots should be firm, smooth and straight with brilliant orange color. Avoid if limp or cracked. Healthy Serving: Try to eat 2 servings of orange vegetables a week. Nutritional Benefits: Carrots are free of fat and saturated fat, low in calories and sodium and a great source of vitamins A and C.     Corn   Season: Best from July-October Storage: Refrigerate in an open plastic bag up to 2 days. What to look for: Corn should have smooth green husks and soft silk that is moist, but not slimy. The ears should have plump, milky kernels. Healthy Serving: Try to eat 3-6 cups of starchy vegetables a week. Nutritional Benefits: Corn is low in fat, free of saturated fat and sodium and a good source of vitamin C.Tip: Cut any leftovers off the cob and freeze in a zip-lock bag for later use.     Green Peas and Snap Peas   Storage: Refrigerate in an open plastic bag 3-5 days. What to look for: Green peas and snap peas should be crisp with well-filled pods that are light to bright green. Avoid if they are bulging, wrinkled, or are white or yellow in color. Healthy Serving: Try to eat 3-6 cups of starchy vegetables a week. Nutritional Benefits: Peas are free of fat and sodium and a great source of vitamins A and C, folate and dietary fiber.     Potatoes   Season: Best from summer-autumn Storage: Store in a cool, dry, dark place with good ventilation for up to 5 weeks. What to look for: Potatoes should be firm and smooth without any sprouts, bruises or green spots. Healthy Serving: Try to eat 3-6 cups of starchy vegetables a week. Nutritional Benefits: Potatoes are free of fat, saturated fat and sodium and high in vitamin C and potassium.     Parsnips   Season: Best from autumn-winter Storage: Refrigerate in an open plastic bag up to 3 weeks. What to look for: Parsnips should be small to medium in size with ivory colored roots. Larger roots tend to be more fibrous and smaller roots tend to be more flavorful. Avoid if they have gray soft spots. Healthy Serving: Try to eat 3-6 cups of starchy vegetables a week. Nutritional Benefits: Parsnips are fat free, low in sodium and a good source of vitamin C, folate and fiber. Uses: Mix with potatoes when making mashed potatoes for a richer, more complex taste.     Sweet Potatoes and Yams   Season: Best from autumn-winter Storage: Store in a cool, dry place with good ventilation up to 5 weeks. Do not refrigerate. What to look for: Sweet potatoes should be firm and uniform in shape and color with unwrinkled skin. Avoid if overly large or have cuts, bruises or soft spots. Healthy Serving: Try to eat 2 servings of orange vegetables a week. Nutritional Benefits: Sweet potatoes and yams are free of fat and saturated fat and low in sodium. They are a great source of dietary fiber and potassium and are high in vitamins A and C.     Squash – winter - Acorn   Season: Best from September-December Storage: Store in a cool, dry place away from sunlight up to 3 months. What to look for: Winter squash should have their stems intact, feel heavy for their size and not have any bruises or cracks. Healthy Serving: Try to eat 2 servings of orange vegetables a week. Nutritional Benefits: Acorn squash is a fat free and a great source of vitamins A and C, potassium, calcium, magnesium, folate, and fiber.     Squash – winter - Butternut   Season: Best from September-December Storage: Store in a cool, dry place up to a month. What to look for: Butternut squash should feel heavy for its size, have its stems intact and should not have any bruises or cracks. Healthy Serving: Try to eat 2 servings of orange vegetables a week. Nutritional Benefits: Butternut squash is free of fat and sodium and a great source of vitamins A and C, fiber, potassium and magnesium.
General Fruits
Apples   Season: Best from July-November Storage: Refrigerate up to three weeks, keeping away from other produce to avoid over-ripening. What to look for: Apples should be crisp and firm with smooth skin and stems still attached. Nutritional Benefits: Apples are free of fat, saturated fat and sodium are an excellent source of dietary fiber.     Cherries (Sour)   Season: Best in July Storage: Keep refrigerated and cover loosely with plastic wrap up to 3 days. Wash just before use. What to look for: Sour cherries should be plump, shiny and brightly colored. Nutritional Benefits: Sour cherries are free of fat and sodium and are an excellent source of vitamins A and C and fiber.     Cherries (Sweet)   Season: Best in July Storage: Keep refrigerated and cover loosely with plastic wrap up to 10 days. Wash just before use. What to look for: Sweet cherries should be plump, brightly colored with fresh stems still attached. Nutritional Benefits: Sweet cherries are free of fat, saturated fat and sodium and are a good source of vitamin C and potassium.     Cranberries   Season: Best from October-December Storage: Refrigerate in a perforated plastic bag up to 2 months. What to look for: Cranberries should be firm, plump and shiny, ranging in color from bright to dark red. Nutritional Benefits: Cranberries are free of fat and sodium and are a good source of vitamin C and fiber.     Figs   Season: Best from summer to early autumn Storage: Keep refrigerated in the coldest section of your refrigerator up to 2 days. What to look for: Figs should be clean, dry and soft enough to give slightly with gentle pressure, but not mushy. They are very perishable since they are harvested ripe. Nutritional Benefits: Figs are free of fat and sodium and are a good source of potassium and dietary fiber.     Grapes   Season: Best from September-October Storage: Refrigerated in a perforated plastic bag up to a week. Wash just before use. What to look for: Grapes should be smooth, plump and colorful, still firmly attached to green stems. Nutritional Benefits: Grapes are free of fat and saturated fat and low in sodium.     Pears   Season: Best from late summer to early winter Storage: Place in a paper bag to ripen. Once ripe, keep refrigerated. What to look for: Pears should give slightly to gentle pressure at the stem end. Avoid if overly soft or bruised. Nutritional Benefits: Pears are free of fat, saturated fat and sodium and a great source of vitamin C and dietary fiber.     Pomegranates   Season: Best from September to December Storage: Keep refrigerated up to 2 months. What to look for: Fruit should be plump and heavy for its size. Avoid if it is shriveled or has soft spots. Nutritional Benefits: Pomegranates are free of fat and sodium and are a good source of vitamin C and potassium.
Tropical Fruits
Avocadoes   Season: Year-round, but best May-September Storage: Place avocadoes in a paper bag and allow them to ripen at room temperature. Once they have ripened, refrigerate 3-5 days. What to look for: Avocados should have firm skin, but fruit should give slightly with gentle pressure. Avoid if they are rock-hard or have any soft spots, splits or dents. Nutritional Benefits: Avocados are low in saturated fat and sodium free. Fun Fact: Avocadoes are a fruit that grows on a tall, dense evergreen tree that is native to South and Central America.     Bananas   Season: Year-round Storage: Keep at room temperature. If under ripe, place in a paper bag and ripen at room temperature. What to look for: Bananas should be a solid yellow color without any soft spots. Nutritional Benefits: Bananas are free of fat, saturated fat and sodium and are a good source of fiber, vitamin C and potassium. Tip: Half of a mashed banana can also be used as an egg substitute in baking quick breads or pancakes.     Coconuts   Season: Year-round Storage: Store at room temperature up to 2 months. Cut coconut can be refrigerated up to a week. What to look for: Coconuts should be heavy for their size without wet or moldy spots on the “eye.” When shaken, there should sound like there is juice inside. Nutritional Benefits: Coconuts are low in sodium and are a good source of fiber.     Dates   Season: Year-round Storage: Keep at room temperature in an airtight container or refrigerate. At room temperature, they will keep for several months. Refrigerated, they will keep for up to a year. What to look for: Dates should be shiny, evenly colored without any scars.   Nutrition Benefits: Dates are free of fat and sodium and are a good source of fiber.     Kiwifruits   Season: Year-round Storage: Refrigerate up to 6 weeks, storing away from other fruit to prevent over-ripening. Ripen at room temperature. A ripe kiwifruit will smell fragrant. What to look for: Fruit should be slightly firm, fuzzy, yielding to gentle pressure. Nutritional Benefits: Kiwifruit is low in fat and free of saturated fat and sodium. It is a good source of fiber, potassium and vitamins E and C. Tip: Kiwifruit can be used to tenderize meat by rubbing the fruit on the meat and letting it soak in for about 15 minutes.     Mangoes   Season: Year-round, but best in spring and summer Storage: Ripen at room temperature. Sliced mangoes should be refrigerated. What to look for: Fragrant, with skin ranging in color from dappled yellow-orange light red. Look for mangoes that indent slightly when pressed with your thumb. Avoid if they have sap on the skin. Nutritional Benefits: Mangoes are low in fat and free of sodium and saturated fat. They are a good source of vitamins C and A.     Papayas   Season: Year-round but best in spring and summer Storage: Place in a paper bag at room temperature to ripen. What to look for: Papayas should have skin that is smooth with yellow streaks that gives slightly with gentle pressure. When they are ripe, the color will be closer to yellow or orange. Nutritional Benefits: Papayas are free of fat and sodium and are a great source of potassium, folate and vitamins A and C. Tip: Papaya seeds can be eaten and have a slightly peppery taste.     Pineapples   Season: Year-round, but best from March-July Storage: Ripen at room temperature. Ripe pineapples should be consumed as soon as possible and cut pineapples should be refrigerated no more than 3 days. What to look for: Pineapples should be fragrant with fresh, deep green leaves that pull out easily with a gentle tug. Avoid if they have dark soft spots. Nutritional Benefits: Pineapples are free of fat and saturated fat. They are very low in sodium and high in vitamin C.     Plantains   Season: Year-round Best from May-September Storage: Plantains should be stored at room temperature with adequate ventilation. What to look for: Green/yellow plantains should be firm while brown/black plantains should give slightly with gentle pressure. Avoid if moldy. Uses: Plantains must always be cooked before eating. Green plantains should be boiled and eaten as a starchy vegetable, but black plantains can be sautéed or baked prior to eating as a dessert. Nutritional Benefits: Plantains are free of fat and sodium and an great source of potassium and vitamins A and C.
Berries
Blackberries   Season: Best from July-September Storage: Keep refrigerated and cover loosely with plastic wrap for 3-6 days. Wash just before use. What to look for: Blackberries should be plump, dry and deeply colored. Avoid if moldy or crushed. Nutritional Benefits: Blackberries are low in fat and free of saturated fat and sodium. They are a good source of fiber and vitamin C. Tip: To freeze: remove stems, rinse gently and place on baking sheet. Once frozen, transfer berries to a zip-lock freezer bag.     Blueberries   Season: Best in July and August Storage: Keep refrigerated and cover loosely with plastic wrap for 10-14 days. Wash just before use. What to look for: Blueberries should be dusty blue, firm, plump and a uniform size. Nutritional Benefits: Blueberries are low in fat and free of saturated fat and sodium. They are a good source of dietary fiber and vitamin C. Tip: To freeze: rinse gently and place on baking sheet. Once frozen, transfer berries to a zip-lock freezer bag.     Raspberries   Season: Best from July-September Storage: Keep refrigerated up to 2 days and cover loosely with plastic wrap. Wash just before use. What to look for: Raspberries should be plump and dry. Avoid if moldy or crushed. Nutritional Benefits: Raspberries are free of fat and sodium. They are high in dietary fiber and vitamin C. Tip: To freeze: remove stems, rinse gently and place stem-side down on baking sheet. Once frozen, transfer berries to a zip-lock freezer bag.     Strawberries   Season: Best in June Storage: Keep refrigerated up to 3 days and cover loosely with plastic wrap. Wash just before use. What to look for: Firm with bright color and fresh-looking leaves and stems. Avoid if moldy or crushed. Nutritional Benefits: Strawberries are free of fat, saturated fat and sodium and high in folate and vitamin C. Tip: To freeze: remove stems, rinse gently and place stem-side down on baking sheet. Once frozen, transfer berries to a zip-lock freezer bag.
Melons
Cantaloupes   Season: Best in August and September Storage: Ripen at room temperature. Store ripe melons up to a week in a cool, dry place away from other fruits. Cut melons should be stored in the refrigerator for up to 5 days. What to look for: Cantaloupe should be heavy for its size and have a fragrant aroma. The rind should be beige in color and give slightly with gentle pressure and shouldn’t have the stem still attached. Nutritional Benefits: Cantaloupe is low in sodium, free of fat and saturated fat, high in vitamin A and C and they are a good source of folate.     Honeydew Melons   Season: Best from July-October Storage: Ripen at room temperature. Store ripe melons up to two weeks in a cool, dry place away from other fruits. Cut melons should be stored in the refrigerator for up to 5 days. What to look for: When ripe, the melons will be slightly soft at the stem end and be very fragrant. The skin should be waxy, not fuzzy. Avoid if it has any other soft spots. Nutritional Benefits: Honeydew melons are low in sodium, free of fat and saturated fat and a high in vitamin C.     Watermelon   Season: Best from August-October Storage: Keep in a cool, dry place away from other fruits. Cut melons should be stored in the refrigerator for up to 5 days. What to look for: Watermelon should sound hollow when tapped, be a uniform shape and have smooth skin. Nutritional Benefits: Watermelons are free of fat, saturated fat and sodium, and high in vitamins A and C.
Citrus Fruits
Kumquats   Season: Best in winter Storage: Refrigerate up to 2 weeks. What to look for: Fruit should be small, brilliant orange with shiny green leaves. Uses: Kumquats are eaten whole with the skin still intact. Nutritional Benefits: Kumquats are low in fat and sodium and free of saturated fat and an excellent source of fiber and vitamin C.     Grapefruit   Season: Year-round, but best late autumn-winter Storage: Store in a cool, dry place for up to a week or refrigerate for up to 3 weeks. All cut citrus should be refrigerated. What to look for: Fruits should feel heavy for its size and be firm with thin, smooth skin. Avoid if they are bruised or look dry and spongy. Nutritional Benefits: Grapefruits are free of fat, saturated fat and sodium and are high in vitamins A and C.     Lemons   Season: Year-round, but best late autumn-winter Storage: Refrigerate up to 2 weeks away from other fruits so that they don’t absorb other flavors. Wash before using. What to look for: Lemons should feel heavy for their size and be firm with thin, shiny skin. Nutritional Benefits: Lemons are free of sodium, fat and saturated fat and high in vitamin C.     Limes   Season: Year-round, but best late autumn-winter Storage: Refrigerate up to 2 weeks away from other fruits so that they don’t absorb other flavors. Wash before using. What to look for: Limes should feel heavy for their size and be firm with thin, shiny skin. Nutritional Benefits: Limes are free of sodium, fat and saturated fat and high in vitamin C.     Oranges (Blood Orange)   Season: Year-round, but best late autumn-winter Storage: Store in a cool, dry place for up to a week or refrigerate for up to 3 weeks. All cut citrus should be refrigerated. What to look for: Fruits should be firm and heavy for their size. Avoid if they are bruised, discolored at the stem end or look dry and spongy. Nutritional Benefits: Blood oranges are free of fat and sodium and are a great source of vitamin C.     Oranges (Naval, Valencia)   Season: Year-round, but best late autumn-winter Storage: Store in a cool, dry place for up to a week or refrigerate for up to 3 weeks. All cut citrus should be refrigerated. What to look for: Fruits should be firm and heavy for their size. Avoid if they are bruised, discolored at the stem end or look dry and spongy. Nutritional Benefits: Oranges are free of fat and sodium and are a great source of vitamin C.     Tangerines   Season: Year-round, but best late autumn-winter Storage: Refrigerate up to 2 weeks. What to look for: Tangerines should be bright orange, slightly soft and heavy for their size. Avoid if they are very soft or bruised. Nutritional Benefits: Tangerines are free of fat, saturated fat and sodium and high in vitamin C.
Stone Fruits
Apricots   Season: Best in June and July Storage: Place in a paper bag at room temperature to ripen. Refrigerate ripe fruit up to 5 days. What to look for: Apricots should be plump, brightly colored and firm to the touch. Avoid if overly hard, soft or shriveled. Nutritional Benefits: Apricots are low in fat, free of saturated fat and sodium and are a great source of vitamins A and C, potassium and fiber.     Nectarines   Season: Best in August and September Storage: Ripen fruit in a paper bag at room temperature and keep at room temperature up to 3 days. What to look for: Fruit should be plump with yellow to red skin and just starting to soften near the stem. Avoid if overly hard, soft or shriveled. Nutritional Benefits: Nectarines are low in fat, free of saturated fat and sodium and a good source of vitamin C.     Peaches   Season: Best from July to September Storage: Place in a paper bag at room temperature to ripen. Refrigerate ripe fruit What to look for: Peaches should be fragrant and fuzzy. They should be firm, but should give slightly with gentle pressure. Avoid if shriveled or bruised. Nutritional Benefits: Peaches are low in fat, free of saturated fat and sodium and a good source of vitamin C.     Plums   Season: Best in August and September Storage: Ripen in a paper bag at room temperature. Refrigerate once ripe. What to look for: Bold colors ranging from green to red or purple based on variety. Fruit should be plump and slightly firm, but should give slightly with gentle pressure. Nutritional Benefits: Plums are free of fat, saturated fat and sodium and a good source of vitamin C.