Nutrition Tip - Grocery Store Series: Produce

Grocery Store Series: Produce Department

The grocery store can be a scary place. In addition to the long lines, crowded aisles, and carriage wars, there are thousands of products fighting for shelf space. The fancy packaging, catchy names, and cure all health claims can make it impossible to find the right choice for you. In the next few weeks, I’ll be helping you navigate the grocery store by giving you tips on how to choose the right foods in each department.

First, let’s visit the produce department. You may ask yourself, why do we even need to discuss produce, it’s just fruits and vegetable? Well, the nutritional value can vary depending on the condition of the piece of fruit or vegetable. Here are some tips to make the most nutritious choice:

• When choosing the right produce, freshness is what you want to look for.
• Check pre-packaged produce for any moldy spots on the bottom or sides of the package. Berries are particularly susceptible to this. Make sure there aren’t any white spots hidden in the berries. For lettuce, look for odd-colored, wet spots on the leaves. This may indicate aging.
• Check for bruising on whole fruits and vegetables.
• Make sure the fruit or vegetable is not past its peak. Many fruits and vegetables will start to soften as they get past their ripeness. Check the firmness when you pick it up.
• In the colder, winter months when produce is not local, it’s best to get frozen fruits and vegetables.
• Produce that has been exposed to drastic changes in temperature, traveled far, or been thrown around and moved many times is less nutritious than fresh, local produce. The more times that passes between when a fruit or vegetable is picked to when it is consumed, the more nutrients are lost.

So next time you are in the produce section, double check your fruits and vegetables. Don’t waste your money on an almost spoiled banana you are going to throw out by the time you get home.