There are a number of ways supermarkets lure customers to buy fruits and vegetables, including tricks that make produce look fresh and colorful. It is important to know the secrets to picking the best foods so that you can gain optimal nutrition from them.

1. Picking Foods: How to Find the Best Foods
There are a number of ways supermarkets lure customers to buy fruits and
vegetables, including tricks that make produce look fresh and colorful. Apples, for
example, are waxed to appear shiny. Oranges are often painted with a food safe
paint to appear orange when they aren’t ripe enough.
It is important to know the secrets to picking the best foods so that you can gain
optimal nutrition from them.
The first and most important thing to notice is that organic fruits and vegetables
may not look as colorful as inorganic ones. The texture is also not as smooth as
inorganic ones.
 Apples should be firm, brightly colored, and free of blemishes or bruises.
 Bananas should be firm, yellow, and lightly speckled, and free of blemishes
or bruises.
 Broccoli should have dark green florets, and should be crisp.
 Cauliflower should be white/cream in color without any dark spots.
 Berries should be deep in color, and should be used immediately after
buying them.
 Peaches and nectarines should smell fruity and should be soft, but not
squishy to the touch, and should be free of blemishes or bruises.
 Oranges and other citrus items should feel heavy for their size.
 Eggplants should have a smooth texture, and should be heavy.
 When selecting fish, look for fish that in its natural state would have fins
and scales, and live in mercury free environments. An excellent fish choice

2. would be salmon. Fish that should be avoided are catfish or other bottom-
feeding fish.
While eating out, make healthier choices by checking out the nutritional content.
Besides selecting a good restaurant, also consider the following tips to eat healthy:
- Select your food carefully. Avoid pan fried, deep fried, or crispy foods that
are high in calories and fat.
- Avoid soda or sweetened beverages.
- Watch your portions.
- Avoid buffets where it is easy to overeat.
- Avoid salad dressings, spreads, mayonnaise, and cheese. Replace these with
tomato ketchup, or ask for homemade dressings that include lemons, apple
cider vinegar, sesame oil or virgin olive oil.
- Every cuisine has options for healthy choices and unhealthy choices.
Choose carefully, and enjoy dining out!
- Skip dessert. Desserts made with processed ingredients are best avoided. If
you desire a dessert, many wonderful desserts can be made from raw
foods.
Eating healthy doesn’t mean more costly. Anyone can eat healthy on a budget; it
just takes a little patience and creativity.
If possible, plant a garden and grow your own organic food; if not all, grow at least
some. Organic food not only tastes better, but will be richer in nutrients. When
eating, concentrate specifically on eating and avoid watching television or reading
to control overeating.

3. Thoroughly chewing your food will give more energy from less food. Eat at
regular intervals and when you are hungry. Don’t eat to pass time, and stop
craving food. Try to avoid eating out and make your meals at home. Home
prepared meals are best, but eating out in the right environment and for the right
occasion is okay.
Eat lots of fresh fruits and vegetables, and remove excess meat and animal foods
from your diet. Remember, organic is best. Try to eat more raw food, because
cooking destroys more than 50% of the nutrition in food.
Look to resources widely available free on the Internet to inform you of organic
and raw food choices, like fresh fruits from organic farms, etc.
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Dr. Fred Bisci is an organic and raw food nutritionist with over 40 years of
experience helping people improve longevity and reduce the risk of diet related
illnesses. He has assisted over 35,000 people to improve health by focusing not
only on what goes into the body, but what is left out. For more information on
how a lifestyle rich in vitamins, minerals and water-plump fresh produce can help
you feel better and live longer, visit: www.anydoubtleaveitout.com