1. Whole Foods
Eating whole, unprocessed fruits is the best way to get the maximum nutrition from your diet. The skins of many fruits are edible (and tasty!), and these skins often contain much of the fruit's fiber, vitamins and minerals. Eat the skin on apples, peaches, kiwi, pears and apricots. If you are concerned about pesticide residue, peeling your fruit won't make much of a difference, since most chemicals are absorbed into the flesh of the fruit. It's better to buy organic produce instead. Wax or dirt can be removed by washing the fruit gently in castile soap or with a special produce wash.
2. Fresh Taste
Freezing, canning or drying fruits breaks down some of the sugar, fiber and vitamins in these foods. Frozen blueberries or dried bananas are a much healthier snack than cookies or potato chips, but it is still a notch below whole, fresh fruit at its peak of nutrition. Shop at farmer's markets in the summertime for the freshest, most flavorful fruits and berries out there, and when that isn't possible, try to get in the habit of buying fresh fruit every week. Some fruits, like berries, cherries or peaches are delicate and must be consumed within a few days. Buy both green and yellow bananas, so you can have ripe fruit right away and over the course of the week. Pears and oranges will keep for a week or more in the fridge, and apples will keep for months if stored in a cool, dark place, like a basement or root cellar.
3. Go Organic
Organic food is grown without any synthetic pesticides, herbicides or fertilizers. Not only is certified organic produce free of toxic chemicals, these fruits and vegetables have also been shown to have higher concentrations of vitamins, minerals, antioxidants and other vital nutrients. The most important fruits and vegetables to buy organically are those with higher water content, as those retain more chemical residue. Whenever possible, buy organic berries, leafy greens, bell peppers and grapes.
4. Super Powers
There are some fruits that are packed full of so much nutritious goodness that they are known as "superfruits." These fruits often have very high levels of antioxidants, intense concentrations of vitamins and minerals, and some contain Omega fatty acids or amino acids. Popular superfruits include goji berries, blueberries, pomegranate, mangosteen and noni. Some people believe that these fruits can cure cancer and other disease. While those claims have not yet been substantiated, these superfruits are nutritional powerhouses, and they are a healthy, exotic and fun addition to your diet. It can be tough to find some of these superfruits fresh, but many are readily available either dried, frozen or in juice blends in natural foods stores or in upscale markets.
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