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"  There&amp;#039;s no denying that fruits and vegetables are the mainstay of a healthy, calorie-controlled diet: One serving of vegetables (1/2 cup cooked or 1 cup raw) has only 25 calories, and one serving of fruit (1 medium whole fruit, 1 cup cut fruit or berries or 1/2 cup canned that&amp;#039;s packed in juice or water) is just 60 calories. And these foods will still fill you up. Here, some advice on how to pick the best batch of produce.   Fruit Signs they&amp;#039;re fresh Signs you shouldn&amp;#039;t buy   Apricots Uniform golden color; firm to the touch Pale yellow or greenish-yellow color; rock hard or very soft; shriveled   Cantaloupe Delicate aroma; yellow-tinged skin; thick texture on the rind; no stem Pronounced yellow rind; very sweet, pungent aroma; soft rind   Cherries Average to large size; smooth, shiny surface; new-looking stems Shriveled, dried stems; dull sheen   Grapes Tender and plump; firmly attached to the stem; green grapes may have a slight amber blush Brown, brittle stems; wrinkled surface; leaking juice   Honeydew Delicate, pleasant aroma; creamy yellow rind; soft, velvety texture Green, smooth, hard rind; very sweet, pungent aroma   Nectarines/Peaches Plump; firm, with a slight cushion; white or yellow color with a red blush Very cushiony; shriveled or prunelike   Oranges Heavy; firm, smooth texture Rough texture; lightweight; dull; dry or spongy   Watermelon Cream-colored underside; symmetrical shape Misshapen, with cushiony spots      Vegetable Signs they&amp;#039;re fresh Signs you shouldn&amp;#039;t buy   Asparagus Straight, green stalks; closed tips Open tips; curved or rough texture   Bell Peppers Thick; bright; glossy skin; firm Soft spots; shriveled   Broccoli Firm; deep green color; closed florets Yellow color; open florets; soft; slippery; water-soaked spots   Carrots Bright orange; smooth; firm Rough texture; green roots; wilted; soft spots   Green Beans Long pods; straight; firm; crisp Bent pods; blemishes; wilted or loose pods   Onions Dry; papery; smooth skin; small necks Green spots; leathery depressed spots   Potatoes (white) Firm; oval shape; smooth Odd shape; shriveled or green-tinged; bruised   Tomatoes Plump; rich overall red color; slight cushion; smooth Shriveled, with blemishes; water-soaked spots; depressed areas   "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/a15854/nutrition-produce-gensler-0906/>