Fabulous fruit: keep the health goblins at bay.

Wrapped in luscious hues of reds, blues, oranges and sometimes hints of green, fruits are nature's sweets. But unlike the chocolate bars and lollipops that are commonly dished out for Halloween, fruits are more likely to nourish your body than decay your teeth. In fact, a study published in the March 2003 issue of the Journal of Epidemiology and Community Health reported that children who had diets rich in fruits decreased their chances of developing common cancers up to 60 years later. Fruits are packed with antioxidants such as vitamin E, which help absorb excess free radicals--charged particles that can cause damage to cells. Knowing how fruits can help you live better and healthier only makes them that much sweeter.

Strawberries The strawberry you eat isn't really a fruit at all, but the enlarged receptacle of the flower--a member of the rose family. Regardless, it's one of our most popular "fruits," grown in every US state and every Canadian province. Nutritionally, 1 cup of strawberries contains only 55 calories, with no cholesterol or fat. They're also loaded with vitamin C, potassium and antioxidants. Plus, all those little seeds are packed with fiber, which helps prevent colon cancer, says Brie Turner-McGrievy, MS, RD, clinical research coordinator with the Physicians Committee for Responsible Medicine. But be aware that non-organic strawberries can contain as many as 40 different pesticides, so it's probably best to buy organic ones. Also, when purchasing strawberries, remember that, in this case, size really doesn't matter since all sizes are likely to be equally sweet and juicy. Strawberries are best eaten ripe and fairly soon after they're purchased. If this is not possible, remember to store them unwashed so as not to compromise their flavor. Place them in cool (32-40F), well-ventilated containers, either uncovered or loosely covered since strawberries have a high moisture content.

Watermelons One cup of watermelon contains 48 calories, 1 gram of fiber and 15 milligrams (mg) of vitamin C. Watermelons also contain lycopene, a powerful phytochemical that may help ward off prostate cancer. And even non-organic watermelons contain few pesticides, so they're a safe and healthy addition to any meal. Choose fresh watermelons carefully because they will not ripen after being picked. Look for firm melons with dull colors on the outer shell and pale green to pale yellow-or even white--on the bottom. You should hear a hollow sound when the melon is thumped. Once cut, if the fruit contains too many fibers or has white streaks, it's probably overripe.

Blackberries A one-cup serving contains 30 mg of vitamin C, 40 micrograms (mcg) of folic acid--a water soluble B-vitamin that helps build healthy cells--and 8 grams of fiber, according to Turner-McGrievy. Blackberries are also a good source of potassium--for healthy nerves and muscles--and beta-carotene, an antioxidant and immune-system booster. Blackberries should be stored in glass containers lined with paper towels and remain unwashed until ready to eat. If berries are soft and watery, they're likely overripe; wrinkled fruit indicates that it has probably been stored too long.

Melons Cantaloupes are a great source of beta-carotene, and they contain 27 mcg of folic acid and only 56 calories per cup. Look for cantaloupes that are nicely round in shape with evenly distributed markings, or ...