How To Select Fresh Fruits And Vegetables

How to pick fruits and vegetables? Do you know how to choose a good artichoke? What about cucumbers? Browsing the fruit and vegetable section can be confusing.

We all strive to eat healthy, quality food. We try to choose the best possible fruits and vegetables, and we are often guided by the thought that foods that look flawlessly is healthier.

The basic guiding principle is to look for fruits and vegetables that are brightly colored, unwithered and without any obvious bruises.

But there are a few more things you should know to make sure you’re getting the best produce.

How To Choose Fresh Fruits And Vegetables

Here’s a simple guide to get your started on choosing the freshest, tastiest fruit and vegetables…


Look for firm apples with no bruises or obvious blemishes. For red apples, avoid ones with patches of green coloring, as those parts are usually not as tasty.


A good artichoke will be deep green in color, feel heavy in your hand and squeak when pinched.

How to pick fresh fruits and vegetables

Look for artichokes with tightly closed leaves. A brown or purple coloring near the base of the leaves means the artichoke will taste sweeter.


Look for bright green spears that have tight, purple-tinged buds. Avoid stalks with woody pores at the end.


Choose firm avocados with a waxy surface (rather than shiny) and no sunken patches. A good test is to shake it – avoid ones that rattle, as it means the pit has pulled away from the flesh.


A good banana shouldn’t have any soft spots or bruises. Green bananas will eventually ripen if left at room temperature.

See Also: List of Healthy Foods High in Potassium

Bell pepper

A good bell pepper will be brightly colored with a vivid green stem. It should be fairly heavy when you hold it. Avoid ones with wrinkles – that’s a sign of age.


Choose rigid stems and right floret clusters that are deep green or have a slight purple tinge. Skip any with yellowing heads, as they will taste bitter.


The head should be solid, firm and heavy to hold. You will also know that cabbage is good by its white root. Choose smaller heads, with an average weight of about 4 to 6 pounds.


Choose medium-sized carrots without any shriveled ends or lots of hair. Avoid thicker carrots, as they tend to have tough center.

How To Choose Fresh Fruits And Vegetables

See Also: How To Start Eating More Fruits And Vegetables


The best cucumbers are firm, medium-sized and slender. Yellow coloring on the skin is a sign of over-ripeness.


Heavier eggplants will have more seeds. Look for one with shiny skin and a green cap to make sure it’s fresh.


Good grapes are plump, wrinkle-free and firmly attached to the stems. If there’s a soft silvery white powder on the surface, it means they will stay fresher for longer.

Green bean

The best beans have smooth, bright surfaces. They should be thin and velvety and snap when bended gently.


When choosing a lemon, you can find out which one has more juice. Pick lemons that are heavy and with a smooth surface.

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Select fresh mushrooms that are free of bruises and blemishes. Wrinkles or a slimy appearance is a sign of age.


The heavier it feels, the juicier it will be. Pick oranges with thin, smooth skins.


Peaches should have a yellow or warm cream base color, without any green on them.

How To Select Fresh Fruits And Vegetables

Skip any that feel mushy. They should respond to a slight pressure, but not feel too soft and lumpy.


Choose pears with a slight softness at the stem end and a pleasant smell. A little brown coloration doesn’t matter.

See Also: What Fruits To Eat In Winter


Look for one with a sweet smell at the stem end and a bit of softness (but avoid ones that feel spongy). It should also have vibrant green leaves.


You should look for firm potatoes with no bruises or cracks.


Fresh spinach will be dark green and have no signs of sliminess, wilting or yellowing.


Pick ones that are bright red and heavy. The best tomatoes are slightly soft, but not mushy. Choose ones with no wrinkles, cracks, bruises or sunken patches.


Fruits and vegetables are an important part of a balanced diet. These are foods low in calories, but rich in vitamins, minerals and phytonutrients.

When picking fresh fruits and vegetables, you should pay attention to the color, weight, firmness and smell.

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