Tropical fruits brighten the produce section of your grocery store this time of year and will transport your taste buds to exotic locales. These vitamin- and mineral­-rich gems are easy to prepare and add fresh flavor to main dishes, desserts, and sides.

Kiwifruit 1 medium fruit contains 46 calories, 10 g carb., 2.6 g fiber, and 123% of daily vitamin C.
Selection: Choose plump, unbruised, wrinkle-free fruit. The fruit is often firm when sold but quickly ripens at room temperature. A ripe fruit should yield to light pressure.
Preparation: You can eat the furry peel. But if you prefer, cut off one end and use a spoon to loosen the skin and scoop out the flesh in one piece. 

Mango 1 cup contains 107 calories, 25 g carb., 3 g fiber, and 129% of daily vitamin A.
Selection: Choose a smooth, unbruised fruit with a reddish or orange tint. It should yield to light pressure.
Preparation: Along one side, cut off a slab of unpeeled fruit, close to the seed. Repeat on the opposite side. Cut a 1-inch crosshatch pattern in the fruit of each slab; don’t cut through the skin. Hold the fruit and push with your thumbs against the skin side to raise the cubes, then slice them off.

Papaya 1 cup contains 55 calories, 15 g carb., 2.5 g fiber, and 145% of daily vitamin C.
Selection: Look for a fruit with skin that is at least half yellow. The fruit should yield to light pressure.
Preparation: Halve the fruit lengthwise and scoop out the black seeds (which are edible). Peel the skin with a knife or vegetable peeler.

Pineapple 1 cup contains 76 calories, 21 g carb., 1.9 g fiber, and 128% of daily manganese.
Selection: Choose a plump, large, and heavy fruit with upright green leaves. A ripe uncut pineapple smells sweet.
Preparation: Slice off the top and bottom; stand the fruit upright. Slice off the prickly sides. Cut the cylinder of fruit into rings or cubes.