16 ways to eat better

Most of us know we should be eating more produce each day (at least five servings, we're contractually obligated to tell you) but it also seems that our produce palate is about as exciting as a pair of basic khakis. According to a recent study, we're coming up short in terms of eating a variety of fruit and vegetable colors: Sixty-nine percent of Americans don't get enough green; 78 percent don't get enough red; 86 percent don't get enough white; 88 percent don't get enough purple/blue; and 79 percent don't get enough yellow/orange. We tend to eat the same produce over and over again. This skew toward bland means we're missing out on a lot more than just good-tasting food. "There are unique phytochemicals, or plant chemicals, that vary from color to color. These various compounds all do different things to protect your health. If you're eating only red bell peppers, you're going to be limited as far as health benefits because you're not getting all those other colors," says David Grotto, R.D., author of 101 Optimal Life Foods. When it comes to selecting produce, there's no one tint that rises above the rest. "We need the full spectrum. That's why we're omnivores," Grotto says. Here's what each hue brings you. GREEN 1. ArtichokesPeak: March to May Seek out deep-green, heavy artichokes with tightly closed leaves that squeak when pinched. Storage: In the fridge, in a plastic bag, up to five days. 2. Asparagus Peak: February to June Buy vibrant green spears with tight, purple-tinged buds. Thin spears are sweet and tender. Storage: Trim the woody ends. Stand the spears in a bit of water in a tall container; cover tops with a plastic bag. Cook within a few days. 3. Avocados Peak: Year-round Find firm ones with no sunken, mushy spots, and a waxy rather than shiny appearance. Shake it-a rattle means the pit has pulled away from the flesh. Not good. Storage: To ripen, place in a paper bag and store at room temp for two to four days. Ripe ones can go in the fridge for up to a week. 4. Broccoli Peak: October to April Look for rigid stems with tight floret clusters that are deep green or tinged purple. Pass on any with yellowing heads--they're too bitter. Storage: Refrigerate in a plastic bag for up to one week. 5. Green Beans Peak: May to October Good beans have vibrant, smooth surfaces. The best are thin, young, and velvety and will snap when you bend them gently. Storage: Refrigerate unwashed in an unsealed bag for up to one week. 6. Kiwis Peak: Year-round A ripe kiwi will be slightly yielding to the touch. Avoid mushy or wrinkled ones with an "off" smell. Storage: Let kiwis ripen at room temperature. To speed up the process, place them in a paper bag with an apple or a ripe banana. Once ripe, refrigerate kiwis in a plastic bag for up to a week. 7. Romaine Lettuce Peak: Year-round Look for crisp leaves that are free of browning edges and rust spots. Storage: Refrigerate for five to seven days in a plastic bag. 8. Pears Peak: August to March You want a pleasant fragrance and a little softness at the stem end. Some brown discoloration is fine. Storage: If not yet ready to eat, ripen at room temperature in a loosely closed paper bag. YELLOW 9. Pineapples Peak: March to July Look for vibrant green leaves, a bit of softness to the fruit, and a sweet fragrance at the stem end. Avoid ones that feel spongy. Storage: If it's unripe, keep it at room temp for three or four days until it softens and gives off a pineapple aroma. Refrigerate for up to five days. 10. Peaches Peak: May to October Good peaches have a fruity aroma and a yellow or warm cream background color, without green shoulders. They're ready when they yield to gentle pressure on the seams, but skip if mushy. Storage: Leave unripe ones out at room temperature. Ripe ones can go in the refrigerator, but eat within two or three days. RED 11. Bell Peppers Peak: Year-round These should have lots of heft for their size, and brightly colored, wrinkle-free exteriors. The stems should be a vivid green. Storage: Refrigerate in the crisper for up to two weeks. 12. Strawberries Peak: April to September Seek out unblemished berries that have a bright red color extending to the stem and a strong fruity smell. The best are neither hard nor mushy. Storage: Place unwashed berries in a single layer on a paper towel in a covered container. 13. Tomatoes Peak: June to September Go for heavy ones with rich color and no wrinkles, cracks, bruises, or soft spots. The best tomatoes aren't rock hard and have some give. Storage: Never in a fridge; cold destroys flavor and texture. Keep them on a countertop but out of direct sunlight for up to a week. 14. Watermelons Peak: June to August Pick it up; you want a dense melon free of cuts and sunken areas. The rind should be dull, with a creamy yellow underside. A slap produces a hollow thump. If buying a cut watermelon, check that the flesh is not dried out and pale. Storage: Keep whole in the fridge for up to a week to prevent flesh from drying out and turning fibrous. PURPLE AND BLUE 15. Blueberries Peak: May to October You want plump, uniform, indigo berries with taut skin, covered with a dull white frost. Storage: Transfer them unwashed to an airtight container and refrigerate for five to seven days. 16. Grapes Peak: May to October Find plump, wrinkle-free grapes that are firmly attached to stems. A silvery white powder ("bloom") means they'll stay fresher longer. Storage: Keep unwashed in a shallow bowl in the refrigerator for up to one week.