People have been cultivating grapes for food and wine since at least 6000 BC. Often called the “fruit of the vine” because of how they grow, grapes are actually a berry. In late fall and winter, red grapes reach their peak — giving consumers a fresh, delicious and healthy fruit that’s in good supply most of the season.

A 1/2-cup serving of most red grapes contains 52 calories, is virtually fat-free, has no sodium or cholesterol and provides potassium and vitamin C. Grape skins contain a phytochemical (plant-based nutrient) called resveratrol that may help fight certain cancers, boost the immune system and fight heart disease. Resveratrol is the element in red wine that many researchers believe is responsible for red wine’s well-known health benefits. So you don’t need to drink wine to get the health benefits. Eat grapes instead and get fiber, potassium and other great nutrients as well.

Look for plump, deeply colored grapes, with green, pliable stems. Avoid grapes that are withered or brown at the stem connections. The natural silvery white powder coating on some grapes, especially dark ones, is called “bloom.” This is perfectly normal and helps keep the grapes fresher longer.

Store grapes unwashed in the refrigerator for up to a week in a plastic bag with holes poked in it or that’s loosely closed. Rinse them thoroughly just before serving or using in recipes. (For the richest, sweetest flavor, take grapes out of the refrigerator about a half hour before serving.)

With their sweet flavor and crisp, juicy texture, grapes make a great snack. Try the following tips for using grapes:

• Make a low-fat, high-fiber breakfast parfait by layering fat-free yogurt, halved grapes and reduced-fat granola.
• Chop and blend into smoothies.
• Add to green salads or to meat-based salads, such as chicken or tuna.
• Add chopped grapes and nuts to reduced-fat whipped cream cheese. Spread onto bagels, crackers or celery sticks; or whole-wheat flour tortillas, and then roll up.
• Use as an edible garnish.
• Freeze grapes for a tasty frozen treat. To freeze, place grapes in a single layer on a baking sheet and freeze just until they’re hard. Then move them into a resealable plastic bag and return them to the freezer.
• Add whole or chopped grapes to sauces for meat, chicken or seafood.
• In recipes, 1 pound of seedless grapes yields 2-1/2 cups to 3 cups of grapes

Note: Do not serve whole grapes to babies and toddlers, as infants may choke on them. Always cut grapes into quarters before serving them to young children.

During late fall and winter when the availability of fresh fruits is reduced, grapes make an excellent source of fresh fruit. Serving fresh winter grapes can make it easier for your family to meet the U.S. Department of Agriculture’s recommendation to eat at least five servings of fruit and vegetables a day.