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❁ Look for apples that are firm and do not have broken skin, bruises or soft spots.

❁ Apples are harvested between August and November, but are available year round. During harvest time, apples may cost less and be more crisp.

❁ When brown rice is processed to make white rice, the bran layer and the germ - and their nutrients - are removed. White rice labeledenriched has some nutrients added back. Enriched rice should not be rinsed before cooking.

❁ Fresh corn has the best flavor and the lowest price when it is in season during the summer in your local area.

❁ Farm stands and farmers markets usually have corn that was picked that day. Corn is usually best when eaten shortly after picking.

❁ For eating fresh, choose table grapes. They have thinner skins and are sweet and juicy. Grapes grown for juice or wine have thicker skins and much more sugar.

❁ Look for firm, plump grapes that are firmly attached to green, flexible stems.

❁ Choose a watermelon that is uniform in shape and heavy for its size. The dark green skin might have lighter green stripes.

❁ Look for a creamy yellow spot on the underside. It becomes more yellow as the melon ripens.

❁ Avoid melons with soft spots, dents or cracks.

❁ Quality raspberries and blackberries are dry, plump and firm. Shallow containers help prevent crushing.

❁ Avoid berries that are moldy, crushed or shriveled and containers with juice on the bottom.

❁ Look for stalks that are firm with tightly closed tips. Color can be bright green, creamy white or even purple.

❁ Stalks with the same thickness will cook in the same amount of time.

❁ Choose slightly firm, unblemished fuzzy kiwifruit. Size of the fruit does not affect the taste.

❁ Press the outside of the fruit with your thumb. If it gives to a little pressure, it’s ripe. If the kiwi feels hard, it’s not ready to eat but could be ripened at home.

❁ Look for cranberries that range in color from light to dark red and are plump, glossy, and firm. White berries mixed in with the red do not need to be discarded. They are mature and have a milder flavor.

❁ Avoid berries that are shriveled, soft or decaying.

❁ Look for fresh kale with dark green, small to medium leaves.

❁ Avoid wilted or discolored brown or yellow leaves.

❁ Kale is available all year. Because it grows well in cooler months it is often available fresh when other produce is not.