It comes as no surprise to anyone that a fresh, firm chicken is not the same thing as a yellowing, stale one, storing it in a refrigerator is not the same as at room temperature, and leaving in the fridge for days and days is not the same as eating it right away. It is not only a question of preserving good taste and texture, but rather vitamins and minerals as well and the possibility of getting them into your body intact.

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Healthy nutrition begins with a trip to the supermarket and in using your head when you buy food. Everything we buy should have the colour and characteristics appropriate to that kind of product, and they should not be altered.

How to buy
When buying any kind of fruit, avoid pieces with bumps or bruises because it is right in those spots where the fruit will start to rot, and quickly. Although size tends to indicate the quality of the fruit, it is not a decisive factor when it comes to health. In other words, a small banana that is in good condition is better than a big one which is not fresh.

You should not buy fruit when it is overripe or green. The first case is not very frequent among consumers, but the second is when people plan ahead and buy fruit they will eat in a few days' time. The practice is convenient but not a good idea. Fruit should be picked at its maximum ripeness, so if it arrives green to the market something has gone wrong along the way. The most common result is that the fruit will not ripen properly. Rather, once at home it goes from green to rotten with no intermediate stage.�

Two indications of what condition fruits and vegetables are in is their color and weight. The colour should be shiny and intense, although with vegetables like cabbages and with fruits like melons and watermelons, the ratio between the dimensions and weight should favour the latter. The best way to be sure you are getting fresh produce is to buy things that are in season. Their nutritional qualities will be better and these products will also be cheaper.

Another factor to keep in mind is the place where you shop. It should observe at least minimum standards of hygiene and order, and check to see if the produce is handled correctly. Finally, gauge you purchases properly so you don't buy too much, and buy right for the people at home. Shopping for children is not the same as buying for the elderly.�

In the case of vegetables buying them frozen is common. The process of freezing respects vegetables' nutritional qualities pretty well, so long as it is done properly and the chain of cold has been preserved properly. In these cases, don't forget while shopping that frozen goods are the last things that should go into the cart and they should be placed in the freezer as soon as you get home.�

Storing and conservation
It is best to store fruit at room temperature because the refrigerator robs it of flavour. There is nothing better than keeping fruit away from the heat, in a fruit bowl with plastic bags that keep it from breathing. It is a good idea to keep vegetables in the box set out for them in the refrigerator and keep in mind that green-leaf vegetables are the most perishable. Eat them the day you buy them, or the next day.�

Once cut and peeled, fruits and vegetables lose nutrients quickly, especially vitamin C, which oxidises easily, as well as folic acid and selenium. These are very unstable components which can undergo changes even if the food is whole or simply because it is not eaten right away. When it comes to cooking, the best way is not to cook at all, in other words, to eat fruits and vegetables raw. Any process that involves heat deteriorates vitamins. But as it not always possible to opt for such a natural way to eat, the best techniques are with steam, the microwave and grill, never cooking things too much and learning to enjoy them al dente.