The Best Fresh Produce

June is National Fresh Fruit and Vegetable Month!

It’s proven that a healthy diet can help control incontinence, so try incorporating these ten seasonal fruits and vegetables into your meals all month long. Not sure how to select the freshest items? No worries! We’ve also included some tips to keep in mind on your next trip to the grocery store or farmers market.

Apricots

apricots

Seeing apricots in your grocery store is one of the first signs that summer has arrived.

When ripe, apricots are an orange-gold color with an occasional hint of redness. You should select apricots that are about the size of golf balls. Avoid any apricots with shriveled skin, as this can be a sign they are overripe.

Try adding apricots to your favorite salad or substituting them for foods containing artificial sugar, which can make incontinence worse.

Avocados

avocados

Avocados become ripe after they have been harvested—not on the tree.

Avocados that cave in slightly when pressed should be consumed within two days of purchasing. Firmer avocados should be ready to eat about five days after you buy them.

Try putting avocado on toast for a healthy breakfast, or use one to make fresh guacamole.

Blackberries

blackberries

Blackberries that are ripe will be dark in color.

Avoid buying blackberries that still have hulls attached, as this can be a sign they were picked too soon. Make sure to inspect the container for any mold or stickiness, which can be a sign that the fruit is overripe.

Blackberries are great in a fruit salad or with Greek yogurt for a nutritious snack.

Blueberries

blueberries

The best blueberries to buy are deep purple-blue to blue-black in color.

Ripe blueberries are firm and plump with smooth skin. Avoid blueberries that are red in color or shriveled. Also avoid containers with juice stains, as this can be a sign of bruised fruit.

Use your blueberries to make a beautiful pie, or add them to pancakes.

Cherries

cherries

Ripe cherries are dark in color. If the stems are still attached to the cherries they should be a bright green shade. You should make sure the cherries are firm and that there is no wrinkling near the stem. Wrinkles in this area may indicate the cherries have been sitting out at room temperature for too long.

For a tart but sweet snack, try adding cherries to your homemade chocolate chip cookies for a delicious combination.

Asparagus

asparagus

Fresh asparagus is bright green in color and often has violet-hued stems. The asparagus you select should be firm and should squeak when squeezed.

Baked asparagus goes great with salmon for a nourishing and tasty dinner.

Beets

beets

Select beets that are small to medium in size and have smooth skin. The best beets will still have their stems and leaves attached.

You can pair beets with goat cheese and spinach for a colorful summertime salad.

Broccoli

broccoli

Fresh broccoli should be a bright green hue with compact floret clusters. You should pick broccoli that has firm stems and stalks. Add broccoli to chicken dishes for a wholesome meal.

Cauliflower

cauliflower

Like broccoli, fresh cauliflower heads have compact floret clusters. They are a pale white in color and are firm to the touch. Avoid buying cauliflower with any dark or soft spots, as this is a sign it is going bad. Roast cauliflower with your favorite vegetables for an appetizing side dish.

Cucumbers

cucumbers

Look for cucumbers that are a bright, even green. Pick cucumbers that are firm and unblemished.

Slice up cucumbers and dip them in hummus for a refreshing snack.

 

This June, fuel your body with fresh, in-season fruits and vegetables. Not only will you feel better by eating healthier, but doing so will also relieve some of the stress on your bladder. For incontinence-friendly recipe ideas, click here.