The Perfect Pick

How to spot the best fruits and vegetables

By Holly Ford

National Farmer’s Market Week kicks off the month of August. It’s time to satisfy your cravings for plump berries, sweet melon, sun-ripened tomatoes and crisp greens. But even during peak growing season, the quality of your produce purchase comes down to you: the picker.

Be sure you’re getting the freshest fruits and vegetables, with these tips:

Eat In Season

Some good things only come but once a year. This is true of produce. The majority of fruits and vegetables are at their peak during particular seasons. Being mindful of this will help you choose items that taste better and are more appealing to you in the long run. “We can get anything at our fingertips now,” says caterer and cooking instructor Ashley Hightower. “But we just have to change our mindset. Decide that you’re not going to eat peaches until summer. And in winter have more root vegetables and not as many salads. You just have to enjoy it while it lasts.”

Of course, if you can’t do without your favorites, you’re sure to find them suitable enough at the grocery. Or perhaps you’ve planned ahead and stocked some away in the freezer. But Hightower also recommends thinking about alternatives. You just might discover something new.

Buy Local

When you consider the path of your average grocery-store tomato, the benefits of buying produce from local growers become all too clear. For one, they arrive at the market days – not weeks – after picking. And at a farmer’s market, you are likely to come face to face with the grower, so you can ask questions about the items he’s selling and know exactly where your food is coming from. Can’t make it to market? Look for signs signaling locally grown items right in your grocery. “When you support local farmers, you support your community indirectly,” says Hightower. “It makes you feel better about your food.”

Use Your Senses

Don’t be afraid to handle the produce. Touch it, smell it, inspect it and sample it if you can.

Here’s what to look for when buying this season’s favorites:

Tomatoes: The out-of-the-garden scent should be unmistakable. The best picks are rich in color, heavy and soft.

Melon: Smell it. If it’s ripe, it should smell sweet.

Peaches: The freshest peaches shouldn’t feel like a hard ball. They should be somewhat tender to the touch.

Berries: Choose out-of-the-box berries if possible so that you can select those that are plump, firm and solid in color. If boxed, inspect for mold and stains on the bottom of the package, which could mean spoilage.

Beans: Should be totally green and plump-looking; no brown spots or shriveled edges. Cook soon after purchase.

When you’ve made the perfect pick, the rewards are plenty. Better tasting fruits and vegetables make meals more enjoyable and better for you. “When you start with good ingredients, you’re going to have a healthful meal,” says Hightower. “You won’t need to saturate a salad with dressing, for example.” And if something tastes good, you’ll come back for more. That’s a plus when it comes to produce.

SMART Goal: Seek out your local farmer’s market this month and try a fruit or vegetable you’ve never had.