Answer

the pick of the season:

Tips on Choosing Produce &  Keeping it Fresh . ..

Safe from Plant to Palate

Julie Garden-Robinson, PhD, LRD, Food and Nutrition Specialist
Kristi Martin, Program Assistant

Fruits and vegetables are low in fat, calories and sodium. Fruits and vegetables also are high in fiber and other phyto-chemicals (plant chemicals) that may have a variety of health benefits. Eat a rainbow of produce colors - especially dark leafy greens, deep golds and oranges.

Enjoy at least five servings of fruits and vegetables daily.

A serving is any of the following:

• 1 medium-size piece of fruit
• ½ cup fresh, frozen or canned fruits or vegetables
• ¾ cup of fruit or vegetable juice
• 1 cup raw leafy greens

Be Picky about Produce

Follow these tips when choosing fresh produce:

• If you're picking your own, be sure to bring clean containers or bags.
• Look for produce that is free from unusual odors or colors and signs of spoilage such as mold.
• Handle produce gently to reduce bruising. Bacteria can thrive in the bruised areas. At the grocery store, keep fresh produce on top of other foods in a shopping cart - and separate from fresh meat - and set it down gently on the counter at the check-out line.
• Remember that buying under ripe produce isn't always the best option. Peaches, cantaloupe and nectarines are examples of fruits that may soften during storage, but they won't ripen.
• When buying cut produce, be sure it's refrigerated and keep it cold during transport. Keep it in a cooler with ice if traveling a distance.

Savoring Safety by the Forkful

Even though fruits, vegetables and juice are nutritious parts of the diet, there are some food safety precautions. For example, contaminated melons, sprouts and raspberries have been linked with foodborne illness outbreaks.  Here are some food safety tips:

• Wash your hands for at least 20 seconds with soap and water before handling produce and any other food.
• Wash all fruits and vegetables with cool running tap water right before eating. Don't use dish soap or detergent because these products are not approved or labeled by the FDA for use on foods.
• Scrub melons with a brush and running water, because bacteria can be transferred from the outside of the melon to the inside by a knife.
• Don't cross-contaminate: Use clean utensils and cutting boards when peeling or cutting up produce. Wash cutting boards with soap and water, rinse and sanitize between uses. A solution of 1 teaspoon bleach per quart of water is considered safe and effective.