Berries: Whether you choose raspberries, blackberries, blueberries or strawberries, you're doing yourself a favor. Loaded with vitamin C and a host of phytochemicals, one cup of fresh berries packs more than six grams of soluble fiber, the kind that lowers your cholesterol. Look for berries that are firm to the touch and bright in color.

Peaches: Summer would not be the same without a fresh, juicy peach. Full of vitamins A and C as well as potassium, peaches should have a rich hue with a distinct peach-like smell. If your peaches are a bit too green, store them at room temperature for a few days.

Plums: With more than 16 varieties to choose from, plums are an excellent source of vitamin A, calcium, magnesium, iron, potassium and fiber. Choose those that yield gently to the touch. If they need to ripen, leave them out at room temperature or place them in a paper bag out of the sun.

Cherries: Containing vitamin A and traces of fiber, cherries are one of the joys of early summer. The cooking possibilities are endless: everything from pies and muffins to fruit salads. To get the most nutritional bang for your buck, choose your cherries individually. Look for cherries that are large, glossy and plump with very green stems.

Cantaloupe: When it comes to nutritional marvels, cantaloupe is the winner hands down. It's packed with vitamin C, beta-carotene, potassium and phytochemicals. Pick those with a fruity smell and slight softness at the smooth (the blossom) end. Also choose melons that are heavy for their size, with no soft spots, mold, or cracks and no strong aroma, which indicates overripeness.

Sweet Peppers: Peppers run the color gamut: yellow, orange, red, green - even purple. Loaded with vitamin C and carotene (antioxidants that may help prevent heart disease and cancer), sweet or bell peppers are good raw or cooked. Look for those that are firm to the touch with a deep hue. Since summer is the grilling season, take advantage of it and throw a few peppers on the grill for a great addition to any dish.

Tomatoes: Tomatoes are the epitome of summer. Bright red, juicy tomatoes come in two shapes, round and plum, but in a variety of sizes. Well known for their vitamin C content, tomatoes have also gained recognition for a magic disease-fighting ingredient called lycopene. This phytochemical is thought to help prevent certain types of cancer and heart disease. Select firm tomatoes with a pleasant aroma. Store them in a cool place but not the refrigerator because they tend to lose their flavor that way.

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