Everyone deserves access to fresh produce. The body thrives on a diet that is filled with crisp fruits and vegetables.

Fortunately, we live in a country where there is a wide variety of fresh produce available, on street corners, in fruit and veg chain stores and in aisles of fresh, wholesome goodness in all the major supermarkets.

There is always a gravitational pull to buy fresh produce, but the downside is that it doesn’t last very long before it wilts, softens or gets mouldy. 

If you buy your veg at the greengrocer stall on the streets you can get at least four days of fruit and veg for as little as R50, While at the supermarket you can get at least 5 kilograms of different varieties of fruit for R100 and about 8 – 9 kilograms of different kinds of vegetables also for R100, enough to feed a family of five for more than a week.

That’s a lot of savings in times of steep price hikes, so how do you make it last and minimise food waste, whether for economic or environmental reasons?

How to buy

Before going to the shop, make a list of what you would need in terms of flavour, texture and versatility for a few days of meals.

Rule number one is to avoid buying refrigerated vegetables as they may look well-presented on the shelves. Still, they won’t last long in your fridge, especially if you have limited space. Refrigerated exotic vegetables are strictly for same-day or following day meals.

The experts also suggest that you only buy enough to fit into your storage areas, either outside or inside the fridge.

According to Wirecutter, you should select only the freshest fruit and veg to get a long life out of it.

This is how you choose: 

• Choose brightly coloured leafy greens without any blemished, limp or yellowing leaves. Blemishes mean old produce.
• When buying the hardier produce like potatoes, beetroot, carrots, squash, and onions should be heavier than their size and blemish and spot-free. 
• Give careful consideration to selecting products you will eat soon, such as lettuce, spinach, cucumbers, peppers, cherry tomatoes, broccoli and cauliflower and those you will eat later such as potatoes sweet potatoes, fennel, kale and de-leafed carrots and beetroots. 

How to store 

When it comes to storing, longevity is all in the science of temperature, humidity, moisture, ethylene and airflow.

Both humidity and moisture are good but in moderation. Too humid or too wet equals spoilage. 

Whatever you do, don’t put your potatoes, onions, squash, pumpkins, garlic and bananas in the fridge. Find a cool spot in your kitchen and store them there, freed from their plastic packaging as they will rot faster. They need the airflow to breathe and last longer. However, don’t put the bananas and your potatoes next to the other produce. 

Ethylene gas-emitting produce such as apples, pears, bananas, potatoes and tomatoes should be stored separately from ethylene-sensitive fruits and veg such as cabbage, leafy greens, lettuce and broccoli in the fridge.  

The ethylene producing fruit and veg continue to ripen after picking, but they will turn gas-sensitive fruits and veg to mush if stored in the same place.

Refrigeration

When it comes to refrigeration, store produces such as greens and bundles of fresh herbs in zip-lock plastic bags, containers with snug-fitting lids, or reusable silicone pouches that retain moisture and prevent dehydrated produce. The containers also form a protective barrier against ethylene gas producers. 

If you’ve left fruit such as apricots, avocados, guava, kiwi, mangoes, melons, nectarines, papaya, peaches, bananas and plums out on the counter, transfer these to the fridge as soon as they soften, says Bonappetit. 

They can either be cut and stored in sealed containers in the freezer or left inside the fridge with enough space around it. Fruit stored in the freezer, such as bananas and berries, are ideal for use in smoothies. 

Also, citrus fruit may look beautiful in a glass bowl on your counter, but the fridge is the ideal storage place for them, along with ginger and turmeric roots. 

And when a product smells off, throw it out. At the same time, other fruits and veg may still be safe to use even though the skin may be spotty or it has lost its crispness. 

Longevity.

The fruits that last the longest in the fridge, from a week to three weeks, include apples, blueberries, cranberries, grapefruit, grapes, mangoes, melons, cherries, kiwi, oranges, watermelon, and pomegranates, last up to two months. All other fruits last between 1 to 5 days.

The longest-lasting veg from a week to 2 months, outside or inside the fridge, include potatoes, squashes, onions, beetroot, cabbage, carrots, cauliflower, celery, cucumber, green onions, lettuce, mushrooms, parsnips, peppers, 

If you home freeze your vegetables, they could last between 10 to 12 months, while pickling may also be an option as they are an excellent source of probiotics which are essential for gut health. 

Cover for the whole family

The Medical Society covers you and your family for whatever unforeseen illnesses may come your way, offering affordable health care for adults.

From only R89 per month, members are covered for unlimited nurse room visits, as well as dietary advice from professionals. 

Adults also receive chronic illness monitoring, advice and prevention, for conditions such as high blood pressure and diabetes. 

Treatment for minor medical conditions such as sprains, cuts, bruises and burns is also available.