Ripe for the Picking

A blueberry isn’t much bigger than a piece of candy but offers so much more than any confection can. As your teeth break the smooth skin, you might experience a rush of sweet, tangy juice that bursts forth and creates a symphony of sensations. 

Fruits like these are not only delicious but also packed with essential vitamins that keep you energized and support a healthy immune system. Yet, despite their delectable flavors and health benefits, only one in 10 Americans meets the recommended daily intake of 1.5 to 2.5 cups. 

“I always encourage people to ask themselves if there is a way to add fruit to this meal or snack,” said Lindsey Robinson, MS, RDN, LD, registered dietitian. “You don’t have to include fruit every time you eat, but trying to incorporate it regularly is always beneficial for your health.” 

Finding fruit at the ripe time can be challenging but knowing what to look for makes it more a-peeling. Here’s a berry simple guide to help you pick the best fruit and store it properly:

• Apples are usually ripe when picked and can last up to six weeks in the fridge if stored in a plastic bag.
• Bananas purchased green will ripen and turn yellow with brown spots when kept at room temperature. Freeze overripe bananas to use later in smoothies or for baking.
• Oranges with shiny, thin skin that give when squeezed are ripe and can last up to 21 days in the fridge.
• Pineapples are ready when they have a sweet smell, yellow skin and deep green leaves. They can be stored whole or sliced in the fridge for about a week.
• Raspberries, like other berries, stop ripening once picked. They will last for up to four days when you store them in a glass bowl lined with paper towels. 

“The key with fruit is getting a variety. No single fruit is better for you than another,” Lindsey added. “Each fruit has different vitamins, minerals and antioxidants that help fight inflammation and provide essential nutrients.” 

Nutrition counselors at North Kansas City Hospital and Meritas Health can help you develop a healthy food plan tailored to your lifestyle and health needs. Our registered dietitians talk with you about your goals and challenges and provide one-on-one counseling to help you follow a prescribed diet, manage weight and understand portion control. If you think a registered dietitian can help, ask your provider for a referral today.