Choosing Fresh Produce Can Be Easy With These 6 Tips

Iunderstand! With so many options at a farmers market, it can be hard to know which fruits and veggies to choose and how to check for quality and ripeness. Here are some ideas that can help you:

• Choose produce in a variety of colors. “Eating the rainbow” is a great way to get the full nutritional benefit of fruits and vegetables, since each color provides different vitamins, minerals, and antioxidants that can help keep you and your family healthy. Especially look for deep, bright colors: it’s a great way to know that the fruit or veggie is rich in nutrients.
• Look for fruits and veggies with smooth, intact skins. Avoid shriveled or wrinkled produce, as it is probably past its prime. Produce with holes or bruises may be cheaper, but will spoil faster, so don’t buy it unless you can eat it right away.
• Don't be afraid of that multicolored pepper or lumpy tomato! The produce at your local supermarket is usually grown to be all one size, color, and shape, but small farms are more likely to grow heirloom varieties, which can look very different. The good news is that they taste great, and may pack an even bigger nutritional punch than fruits and veggies at the supermarket.
• Give it a sniff test. Ripe fruit will smell sweet. Fruit you want to eat in a few days will have a lighter scent.
• Check for ripeness. Some fruits, like pears, continue to sweeten and soften after picking if you leave them at room temperature. Others, like berries, watermelons, cherries, and grapes, will not get any riper after you bring them home.
• Ask for help. All fruits and veggies have different things to look for when you’re choosing. You don’t have to be an expert - just ask the farmer for advice! If you have a smartphone, you can do a quick search to help you choose specific fruits and veggies.

Now that you know how to choose fresh produce, if you need help learning how to prepare vegetables in delicious, kid-friendly ways, click the "Return to Lesson" button and visit some of the other links before continuing. Or you can click "Return to Lesson" then "Continue" to finish the lesson. Once you finish, you may be eligible to receive WIC Project FRESH coupons to use at authorized farmers markets.