Fresh fruits and vegetables are ripe and ready for the picking. But how do you know what’s in season and right for you? Here’s a short list of summer and fall fruits and vegetables to get you started, including what to look for in selecting the best of the best and tips on how to enjoy.

Enjoying two to four servings of fruit every day will give you energy as well as provide you much-needed vitamins, minerals and fibers.

• Cantaloupe – look for a nice, tan-colored shell and a sweet smell from the stem end. Enjoy with your breakfast; have as an afternoon snack or use as a garnish.
• Strawberries – should be bright red, shiny, firm and well shaped. Enjoy fresh from the field; toss with your spinach salad or create a breakfast salsa to top off your morning toast.
• Apples – with 2,500 varieties to choose from, make sure the color is appropriate for your favorite variety. Apples should be firm and free of bruises. Add to tuna salad for a sweet crunch, bake or just wash and enjoy.
• Pears – while color and texture will vary, select pears that are slightly green, have smooth, unblemished skin and give a little when you tug at the stem. Bake, poach or just wash and eat (leave the skin on for extra fiber).

Fresh vegetables are also plentiful this time of year. Low in calories and a great source of fiber, they’ll add great flavor and texture to each and every meal. And when you enjoy three to five servings a day, you’ll be adding lots of great vitamins and minerals to your diet.

• Broccoli – look for bunches that are dark green (no yellowing), have very firm stalks and a sweet smell. Steam, microwave or stir-fry in a little water or grill in olive oil. It’s great in soups, salads and as entrée toppings.
• Brussels sprouts – choose bright green, small, firm and compact sprouts on a stalk, skipping any that have brown or yellow leaves. Microwave, steam or sauté in olive oil to make a festive salad or an aromatic casserole.
• Tomatoes – should be firm and plump, but not hard, full of color and fragrant. Add to your favorite sandwich; stuff, bake, grill or broil (top with basil leaves for extra flavor).
• Cucumbers – should be firm and a rich green color; avoid soft spots or middle bulges. Dice and add to a refreshing veggie dip; slice and dip in ranch dressing for your afternoon snack, or serve as a main dish garnishment.

Now what?
These tips should get you started. Consider trying a new vegetable and fruit every week. Use your eyes and nose as your guide. Ask the produce manager or the salesperson at your local farmer’s market for recipes and preparation tips to enjoy your healthy discoveries. Then, get ready to enjoy a fresh approach to everyday eating.