When you go food shopping make sure you stay on the periphery of the supermarket. This is where most fruits and vegetables will lie. When it comes to the surface of your fruits, they should be largely smooth and even, with a firm shell. If you feel pits and dents under the surface, the skin of the fruit has probably been damaged during distribution, or is slowly rotting. Try to take notice of the fruits weight, heaviness is a good indicator of how juicy a fruit or melon is, especially when it comes to oranges, cantaloupe and watermelon.
Vegetables such as potatoes, onions and garlic should be firm and tough. Avoid vegetables with cracks on the base, this means they’re too dry.