The most healthful fruits and vegetables are those that have been grown organically - without the use of insecticides, herbicides, artificial fertilizers, or growth-stimulating chemicals. Organic produce can be found in select health food stores, as well as in some supermarkets and greenmarkets and through food co-ops.

When choosing your produce, look for fruits and vegetables that are at the peak of ripeness. These contain more vitamins and enzymes than do foods that are underripe or overripe, or that have been stored for any length of time. Remember that the longer a food is kept in storage, the more nutrients it loses.

Once you get your organic produce home, running water and a vegetable brush are probably all that will be needed to get it ready for the table. If the produce is not organic, however, you will want to wash it more thoroughly to rid it of any chemical residues. Use a soft vegetable brush to scrub the foods, and then let them soak in water for 10 minutes. You can also clean produce with nontoxic rinsing preparations, which are available in reputable health food stores. If the products are waxed, peel them, as wax cannot be washed away, but remove as thin a layer of peel as possible.

Most fruits and vegetables should be eaten in their entirety, as all of the parts, including the skin, contain valuable nutrients. When eating citrus fruits, remove the rinds, but eat the white part inside the skin for its vitamin C and bioflavonoid content.

Although most people usually cook their vegetables before eating, both fruits and vegetables should be eaten raw as much as possible. All enzymes and most vitamins are extremely sensitive to heat, and are usually destroyed in the cooking process.

If fresh produce is unavailable, use frozen foods instead. Do not use canned vegetables or boxed vegetable dishes, as they usually contain significant amounts of salt and other unhealthy additives. If raw produce does not agree with you, steam your vegetables lightly in a steamer, cooking pan, or wok just until slightly tender.

• Guidelines For Selecting & Preparing Foods
  
• Avoid Foods That Contain Additives & Artificial Ingredients
  
• Is Aspartame A Safe Sugar Substitute
  
• Increase Your Consumption of Raw Produce
  
• Avoid Overcooking Your Foods
  
• Use Proper Cooking Utensils
  
• Limit Your Use of Salt