| How to Choose | How to Store |
| Apples | |
| Good source of fiber and vitamin C. Contain carotenoids and flavonoids that may be good for health. Choose firm, shiny, smooth-skinned apples with intact stems. Should smell fresh, not musty. | Refrigerate apples in perforated plastic bag away from foods with strong odors. Use within three weeks. Can be stored at room temperature, but use within seven days. Wash thoroughly under running water before eating, cutting, or cooking. |
| Beets | |
| Good source of folate and manganese. Contain carotenoids including carotene that may be good for health. When shopping, choose beets with firm, smooth skins and non-wilted leaves, if still attached. Smaller beets are more tender. | Remove leaves, leaving about 1 inch of the stems, and use leaves as greens — raw or cooked. Store beet roots in a perforated plastic bag in the refrigerator up to three weeks. Wash thoroughly under running water before eating, cutting, or cooking. |
| Black-eyed Peas | |
| For fresh peas, select hulls that are colorful, firm, clean, and not shriveled. Peas inside should be well-developed. Dried beans should not be discolored or malformed. Pick over and discard unusual looking peas. | Shell fresh peas as soon as possible and prepare within three days or freeze. Store dried beans at room temperature in a closed container to protect from moisture and pests. |
| Blackberries | |
| Excellent source of vitamins C and K and a good source of fiber. Contain carotenoid and flavonoids that may be good for health. Choose blackberries that are shiny and not bruised or leaking. | Refrigerate blackberries for three to six days. Wash thoroughly with running water before eating. |
| Blueberries | |
| Excellent source of vitamin C, thiamin, Riboflavin, and vitamin K. Also a good source of folate and fiber. Choose firm, plump, dry blueberries with a dusty blue color that are uniform in size. | Refrigerate blueberries for up to seven days. . Wash thoroughly with running water before eating. |
| Broccoli | |
| Excellent source of numerous nutrients, including vitamin C, vitamin A, and folate. High in vitamin K and a good source of dietary fiber. Contains carotenoids and flavonoids that may be good for health. Choose broccoli with dark green, compact clusters and firm stems. | Wash thoroughly under running water before eating, cutting, or cooking.
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| Cabbage | |
| High in vitamins C and K. Low in calories and sodium. Contains carotenoids that may be goo9d for health. Choose round, firm heads with tightly packed leaves (some may still have their loose outer leaves). | Refrigerate cabbage for up to seven days. Wash thoroughly under running water before eating, cutting, or cooking. |
| Cantaloupe | |
| An excellent source of vitamins A and C and a good source of potassium. Contains carotenoids that may be good for health. Choose fragrant, symmetrical cantaloupes, heavy in size with yellow or creamy-colored skin and no visible bruises. The stem end should give to gentle pressure. | Store uncut cantaloupes at room temperature for up to one week. Refrigerate cut melon in an airtight container up to five days. |
| Cauliflower | |
| Excellent source of vitamin C and a good source of vitamin K. Contains carotenoids and flavonoids that may be good for health. Choose cauliflower with compact, creamy white clusters and bright green, firmly attached leaves. Avoid those with brown spots or loose sections that are spread out. | Refrigerate in a perforated plastic bag up to five days. Wash thoroughly under running water before eating, cutting or cooking. |
| Corn on the Cob | |
| Low in sodium. Provides small amounts of fiber and B vitamins. Contains carotenoids that may be good for health. When shopping, choose ears with green husks, fresh silks, and tight rows of kernels. | Refrigerate corn with husks on for use as soon as possible or within one to two days. Remove husks and wash corn thoroughly under running water before cutting, cooking, or eating. |
| Cucumbers | |
| A good source of vitamin K. Contain carotenoids that may be good for health. Choose firm, well-shaped, dark green cucumbers that are heavy for their size. | Refrigerate cucumbers in a perforated plastic bag up to one week. |
| Green Beans | |
| Good source of fiber, folate, and vitamins A, C, and K. Low in calories and sodium. Contain carotenoids that may be good for health. When shopping, choose fresh, brightly colored beans that snap easily when bent. | Refrigerate green beans in plastic bag; use within one week. Wash thoroughly under running water before eating, cutting, or cooking. |
| Nectarines | |
| Good source of vitamin C. Choose firm nectarines with smooth skin. | Ripen on counter first, then store in the refrigerator up to seven days. |
| Peaches | |
| Good source of vitamin C. Contain carotenoids and flavonoids that may be good for health. | Ripen on counter first, then store in the refrigerator up to seven days. |
| Peas | |
| An excellent source of vitamins C and K and a good source of vitamin A and folate. Contain carotenoids that may be good for health and pea are a good source of fiber in the diet. Choose firm, bright green, medium-sized pods with no signs of decay or wilting. | Refrigerate peas in a 0erforated plastic bag for up to seven days. Shell peas immediately before using. |
| Peppers | |
| A rich source of vitamin C. Contain carotenoids that may be good for health. Choose firm, brightly colored peppers with tight skin that are heavy for their size. Avoid dull shriveled, or pitted peppers. | Refrigerate bell peppers in a perforated plastic bag for use within one to three days. |
| Plums | |
| A rich source of vitamins C and K. Contain carotenoids and flavonoids that may be good for health. Choose plump plums with smooth skins. Avoid bruises and soft spots. | Ripen on counter first, then store in the refrigerator up to seven days. |
| Potatoes | |
| A good source of vitamin C, potassium, vitamin B6, and fiber. Potatoes should be clean, firm, smooth, dry, and uniform in size. | Store potatoes in cool, dark, well-ventilated place for use within three to five weeks. Protect potatoes from light to avoid greening. |
| Pumpkins | |
| An excellent source of vitamin A. Contain carotenoids that may be good for health. Select Pumpkins that are firm and heavy for their size. | Store pumpkins in a cool, dark place for up to two months. |
| Strawberries | |
| High in vitamin C and a good source of fiber. Contain carotenoids and flavonoids that may be good for health. Choose shiny, firm berries with a bright red color. Caps should be fresh, green, and intact. Avoid shriveled, mush, or leaky berries. | Do not wash until ready to eat. Store in refrigerator for one to three days. |
| Summer Squash | |
| High in vitamin C. Low in calories and sodium. Contain carotenoids that may be good for health. Choose glossy, small to medium-sized squash that are heavy for their size. | Store squash in a perforated plastic bag in the refrigerator for four to five days. |
| Sweet Potatoes | |
| Sweet potatoes are a rich source of vitamins A and C, and a good source of vitamin B6, potassium, and fiber. Choose firm, small to medium-sized potatoes with smooth skin. Avoid potatoes with cracks, soft spots, and blemishes. | Store sweet potatoes in a cool, dark place for use within three to five weeks. |
| Tomatoes | |
| A good source of vitamin A and rich in vitamin C, tomatoes are also high in lycopene. Contain carotenoids that may be good for health. Choose tomatoes with bright, shiny skins and firm flesh. | Store tomatoes at room temperature away from direct sunlight and use within one week after ripe. Tomatoes taste best if they are not refrigerated; refrigerate only if you cannot use them before they spoil. |
| Turnips | |
| Good source of vitamin C. Select pearly, heavy turnips with fresh leaves (if still attached) and without soft spots. Small to medium turnips are sweetest. | Store turnips in the refrigerator in a perforated plastic bag for only a few days because they get bitter with prolonged storage. |
| Watermelon | |
| High in vitamins A and C and high in lycopene. Contain carotenoids that may be good for health. Choose symmetrical watermelons with dried stems and yellowish undersides that are heavy for their size. | Store whole watermelons at room temperature. Refrigerate cut watermelons in airtight container for use within five days. |
| Zucchini | |
| High in vitamin C. Contain carotenoids that may be good for health. Low in calories and sodium. Zucchini should be firm and free from cuts and bruises. Look for zucchini with a slightly prickly but shiny skin. | Store zucchini in a perforated plastic bag in the refrigerator for four to five days. |
Fruits and vegetables that will be eaten raw should be kept separate from other foods, such as raw meat, poultry, or seafood.
For more information and recipes go to http://www.ext.vt.edu/topics/food-health/family-nutrition-program/recipes/index.html
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