As the variety of beautiful produce begins to grow this time of year, we become more encouraged to eat our 5-A-Day. We aim to increase our intake of important vitamins and antioxidants by eating fruits and vegetables. However, we have to remember there are three important steps that must be considered to maximize the nutritional content and minimize the perishability of produce. First of all, do not buy more than you know you can eat. The longer your produce sits in your kitchen or refrigerator, the greater the risk is of losing taste and nutritional content. Face it…we have all been guilty of tossing spoiled fruits and vegetables. Plan ahead and know how much you will need until your next shopping day.

Secondly, you must store your produce appropriately. You should keep salad items in the crisper drawer of your refrigerator. You can also refrigerate fruits, such as apples and pears if they are not used within a few days. They will keep for up to two weeks in the refrigerator. Store any root vegetables like potatoes and turnips in a cool, dry place away from sunlight, and buy only what you can use in a week or two. They will toughen with age. Also try not to cut up fruits and vegetables until close to the time you will be using them. Many nutrients can be lost if produce is chopped and left to sit for a day or two.

Finally, the cooking method you use to prepare your produce can make a big difference. Cook vegetables until just tender. Overcooking destroys many vitamins, as does cooking in a lot of water. Two excellent methods include, microwave or stove-top steaming in a little water, and stir-frying or sautéing in a small amount of oil until tender.

Eat up and enjoy your favorite fruits and vegetables, but remember to keep these three steps in mind so your body can enjoy the benefits.

Author: Kelli Hairston

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