Preparing and Storing Fruits & Veg

Always wash fresh fruits and vegetables under cold running water before cooking and eating. Washing removes dirt and pesticide residue. Be sure to wash large whole fruits and vegetables before you cut them up. Wash vegetables such as cauliflower, broccoli, brussel sprouts, leeks and celery a second time to remove sand and additional dirt.



Peel vegetables that have been waxed

The wax can trap pesticide residue and fungi. Very moist vegetables such as cucumbers are waxed to slow moisture loss in shipment. Conventional fruits and vegetables that are commonly waxed include: apples, cucumbers, potatoes, lemons and limes, oranges.


Trim away the tops and outside leaves of vegetables such as celery, lettuce, cabbage and other leafy vegetables to reduce pesticide residue.

Refrigerate vegetables to keep them fresh

Refrigerate ripe fruits so that they won’t spoil before you get around to eating them.

Less water is best!

Cook fruits and vegetables in a small amount of liquid (or steam) until just tender, as nutrients are lost in the water.

Go easy with the toppings!

Margarine, oil, cheese and mayonnaise add lots of extra fat and calories.


Refrigerate any leftover cooked fruits and vegetables within 2 hours of serving.