• Maintain nutrients and quality of fruits by using proper methods of selection, storage, and preparation.

Fruits provide vitamins, minerals, carbohydrates, and fiber (indigestible parts of plant foods that aid in digestion and elimination). Most fruits have very little, if any, fat, making them a perfect snack food.

Vitamins and minerals are essential for our bodies to function properly. The body needs only a small amount of vitamins and minerals, and with a balanced diet, you should be able to get all the vitamins and minerals you need. Fresh fruits are rich in vitamins and minerals; each fruit has these nutrients in different amounts, so eat a variety of fresh fruits. While canned fruits are often plentiful and convenient, it is important that you do not rely solely on canned fruits because some vitamins and minerals are destroyed by exposure to heat and water, and many canned fruits are packed in syrups. In addition, more cooking of fruits results in a decreased amount of fiber. Additionally, MyPyramid reminds us that it's preferable to eat most of our fruits in their "original" form and to monitor our intake of juices. Since fruits are sweeter than vegetables, we can infer that they contain more sugar than vegetables. While the sugar in fruits are simple carbohydrates, they are not considered refined sugars, as those we find in cakes and cookies, which is another reason fruits make good, satisfying snacks. Go to MyPyramid site for ideas to incorporate fruit into your diet.

Fruits can be categorized as follows:

1. Berries (in bunches or developed from several ovaries on one flower): grapes, raspberries, strawberries, blueberries, blackberries, etc.
2. Citrus (rich in vitamin C and developed from one ovary in one flower): oranges, grapefruit, lemons, limes, etc.
3. Drupes (have a pit that houses a seed): apricots, peaches, plums, nectarines, etc.
4. Melons (developed from a single flower on a vine): cantaloupe, honeydew, watermelon, etc.
5. Pomes (have a core with many seeds): apples, pears, etc.
6. Tropical (come from tropical or sub-tropical climates): bananas, mangoes, pineapple, pomegranate, etc.

It is difficult to give guidelines for selecting fresh fruit because there are different signs of freshness and ripeness for each type of fruit. When in doubt, consult your cookbook or ask the produce manager at your local grocery store for help. Make sure the fruits you purchase aren’t bruised, overripe, or foul-smelling. It is most economical to purchase fresh fruits when they are in season. For example: In the United States, best prices and flavor for oranges are in winter. Strawberries are at their peak in June and July. When you purchase canned fruits, make sure you read the label carefully to make sure you are buying what you need. Canned fruits can come in chunks, slices, or pieces in heavy syrup, light syrup, or the fruit’s own juices. Make sure cans don’t have dents or bulges, especially at the seams, as these can be signs of an unsafe product inside the can—a food that could cause botulism, a food-borne illness. When buying frozen fruits, read the label carefully and make sure the packaging is free of holes and ice formation (a sign of freezer burn).

Fresh fruits are living and continue to respire, even after harvesting. This means that most will continue to ripen after harvest. Refrigeration retards ripening and spoilage, so if you purchase fruits that are at the level of ripeness you desire, store them in the refrigerator. If you purchase fruits that still need to ripen, keep them in a pantry or on a counter until they ripen, then store them in the refrigerator. Bananas should never be stored in the refrigerator, as this causes the peel to turn an unsightly black. If you have overripe bananas, try this trick: peel the bananas, cut them up, place pieces in a plastic bag, and freeze until you are ready to use them in breakfast drinks, breads, etc.

Fresh fruits should always be washed to remove soil, pesticides, dust, etc. If a fruit browns easily (for example, bananas and some apples) and they will be on a fruit tray, in lunch sacks, etc., cut and dip the fruit in pineapple or lemon juice. These acidic juices do not stop, but will decrease, the browning caused by exposure to the air.

The most-baked-with fruit is probably the apple. Apples are both inexpensive and versatile. When baking with apples, consult the chart in your cookbook to make sure you will have a good product. In general, the more tart apples are better for baking. Tart apples provide a nice flavor and texture when they’re baked. The sweeter apples are less desirable for baking; they are best for salads, side dishes, and snacks.