Editor's note: This article is a reprint. It was originally published on December 9, 2017.
If you've ever been to the grocery store and picked up some produce, you've probably opened a package or two only to find that you're left with soggy carrots, mushy apples, or mashed or rock-hard muskmelon.
Bringing fruits and vegetables home to eat is often disappointing, perhaps because it is adults who have to feed them to children, not encourage them to eat them. (And if adults do not value fruits and vegetables, they are unlikely to influence their children to eat them.)
In fact, the report1 According to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults eat the fruits and vegetables they need. The CDC recommends that adults eat at least 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables per day.
The report noted that in 2015, only 9 percent of American adults ate enough vegetables, and an average of 12 percent of adults ate enough fruit. The lowest averages for produce consumption were among men, young adults, and adults living in poverty, according to the study. Dr. Seung Hee Lee-Kwan, senior study author in the CDC's Division of Nutrition, Physical Activity, and Obesity, commented:
“This report highlights that too few Americans consume the recommended daily servings of fruits and vegetables, putting them at risk for chronic diseases like diabetes and heart disease. As a result, we are missing out on the essential vitamins, minerals and fiber that fruits and vegetables provide.”2
How to Pick the Ripest Fruits and Freshest Vegetables
You’ve probably heard the saying “what you see is what you get” before. But that’s not necessarily true when it comes to produce. In fact, researchers have found predictable reasons why Americans tend to seek out more than just plant-based foods.
According to research from the University of Florida's Institute of Food and Agricultural Sciences, the reason is that when people stand at the produce table, they don't know exactly how to select what is good and what is not in terms of taste, freshness and texture.
Researchers looked closely at surveys filled out by 1,200 study consumers about why they typically chose six different types of produce, and found that appearance and flavor were the two most common decision factors. But when they used that model to choose the good stuff, the scientists say, it was just chance.
Men's Fitness3 In addition to looking at the produce, he explains that using your nose is a better way to gauge the best ripeness and flavor. Today, he suggests three rules to help you pick the tastiest tomatoes and perfectly ripe pears.
- Beautiful doesn't always mean delicious.
- Use your hands to check freshness
- Shop for seasonal produce
Also, beware of genetically modified fruits and vegetables, which tend to be more heavily contaminated with pesticides like glyphosate. One example to avoid is Arctic apples, which are engineered not to brown when cut.
Delivery and shelf life impact production quality
One reason it's hard to tell which produce is best based on its appearance alone is that over the decades, some fruits and vegetables (like Red Delicious apples) have been bred for aesthetics rather than flavor and texture, resulting in powdery, tasteless, and generally disappointing fruit.
When choosing fruits and vegetables such as pears, strawberries, squash or sweet potatoes, picking them up and considering their weight can help you choose the best ones, as well as their flavor. Today, we'll cover three reasons why it's smart to buy seasonal produce (and avoid out-of-season produce).
“In the golden age of American supermarkets, Chilean tomatoes and South African asparagus are an arm's length away when the ground is covered in snow. Sure, sometimes you just need tomatoes, but there are three compelling reasons to shop in season: They're cheaper, better, and healthier.”4
Here are some helpful suggestions on how to select high-quality produce. You could call these guidelines the “ABCs” of produce selection.
There is 'A' – How to buy these fruits and vegetables
• Apples should be smooth, firm, heavy for their size, free of bruises (they bruise easily), blemishes, insect holes, or brown streaks on the flesh. The smaller the apples, the better. The season is September through May. They will keep for several weeks if stored in a brown paper bag in the crisper drawer of your refrigerator, away from vegetables.
• Artichokes are not usually the most popular produce, perhaps because consumers are not sure what to look for. Artichokes should have tightly closed leaves when ripe, be dark green, feel heavy, and have no blemishes on the flesh. The peak season is March through May. Store in a brown paper bag and refrigerate for up to 5 days.
Don't miss these
• Bananas are sweetest when they have small brown spots, although their taste varies depending on the yellow color. If they have brown stripes and large spots, just skip them. Never refrigerate them, but store them at room temperature on the counter. They are also in season all year round, and can be “bagged” to speed up ripening.
• Beets are gaining popularity, but they don't have to be the tennis ball-sized nuggets that some people believe are the best. Large beets can be firm and tasty if stored properly. They should be unblemished, firm, and a deep red color that doesn't split when pressed with your thumb. The leaves should be fresh and not wilted.
The peak season for beets is June through October. Remove the leaves but leave about 4 inches of stems on to help the beets retain their deep red color when cooked. Store in a brown paper bag in the refrigerator for no more than 2 days, or in a crisper for up to 2 weeks. Otherwise, they will become tough.
• Broccoli should be firm, not rubbery, and have a deep green or purple hue, but not yellow. Peak season is October through May. Store in a bag in the refrigerator for up to a week.
• Brussels sprouts are similar to mini cabbages, but are more tender. They should be vibrant green, firm and compact. Choose heads of similar size for easier cooking, but keep in mind that smaller heads tend to be sweeter in flavor. They are best around October and November. To prevent water damage, do not wash them before storing them in a paper bag in the refrigerator. They can be stored for up to two weeks.
• Berries can be a challenge. Even if refrigerated, they can spoil within a day or two. One key strategy is to make sure that when you buy berries, whether blueberries, raspberries, or strawberries, they are dry. If they are wet, they can rot and mold overnight.
Soaking in a vinegar and water solution (4 parts water, 1 part vinegar) will help alleviate this problem. MasterClass5 I advise you to soak in a vinegar bath for 20 minutes, then rinse with clean, cold water to remove the vinegar.
Freshness during peak season has a big impact on taste
• Cantaloupes can be a little tricky to pick, but here’s the trick: There should be a smooth groove at the end of the stem, and it should give off a slight indentation when you press hard with your thumb. This will tell you where it is in the ripening process. If it’s soft anywhere, it’s likely overripe and ready to fall apart. It should also have a pleasant aroma. To keep the flavor of cantaloupes, store them in the refrigerator until you’re ready to eat them. They can be stored for up to 5 days.
• Carrots should be smooth and bright orange (or another bright color), and firm enough to break rather than bend. The best choice year-round is to pick carrots that still have green, feathery leaves. Remove the green before placing them in a bag in your storage bin to store for up to three weeks.
• Cauliflower has been growing in popularity ever since people discovered it could be a great substitute for pizza crusts and mashed potatoes. When buying this white vegetable, check to see if there are any small black spots and that the stems and florets are not rubbery. When it is at its best between September and November, it can be stored unwashed in a plastic bag in the refrigerator for up to a week. If you notice any light brown or black spots, just scrape them off with a sharp knife.
If you're curious about what foods are available seasonally, check out seasonsfoodguide.org.6 Select a week and month from the drop-down menus to see a list of fruits and vegetables that are in season in your area.
When it comes to gathering produce for soups, stir-fries, fruit and vegetable dishes, and just plain delicious, fresh food, buying food in season ensures the best flavor, texture, and you get the best of all the vitamins, minerals, and many of the phytonutrients that fruits and vegetables provide.
