It can be difficult to incorporate fruits and vegetables into our grocery lists, especially when convenience comes into play. Busy weeks and weekends often mean defaulting to pre-made or low-ingredient meal options. It can be especially hard to justify purchasing fresh fruits and vegetables when they go bad so quickly (we’ve all swapped out that unopened expired bag of lettuce for a new one that is likely to suffer the same fate).
Enter canned and frozen fruits and vegetables. While fresh is often preferred, the good news is that canned and frozen options still offer nutritional value if you know what to look for.
Check for Added Sugar and Sodium
Canned and frozen fruits and vegetables can be much quicker to prepare and are sure to last longer than their fresh counterparts. To ensure you’re getting the most nutritional value possible, keep these tips in mind:
- Watch Out for Added Sugars and Sodium
- Many canned and frozen products can contain additional sugars and sodium, which can diminish their health benefits. Look for options without these additives, such as those without added sauces and seasonings (you can always add your own!).
- Choose Water or Natural Juices Over Syrups
- Canned fruits, in particular, can often be stored in syrups. To avoid additional sugar, look for canned fruits packed in water or their natural juices.
Fresh Fruits & Vegetables Can Lose Nutrients
While fresh fruits and vegetables will always pack the most nutritious punch, studies have found that they begin to lose some nutrient value after they’re picked. With that in mind, fresh produce has been found to compare with frozen options’ nutrient values (frozen at their prime ripeness). A study published in PubMed, for example, found that some freeze-fried fruits had more vitamin C than fresh versions.
Like Everything Else, It’s a Balancing Act
While many of us don’t have access to the most nutritious option (fruits and vegetables picked fresh daily), frozen and canned options provide a great alternative to adding needed nutrients to your and your family’s diet. You’ll just want to shop wisely and pick options that are as natural as possible (no extra sugar, no extra sodium — avoid those that are already tossed in sauces and seasonings).
Canned and frozen fruits and vegetables can be convenient and nutritious choices for busy families. By being mindful of added ingredients, you can confidently include these options in your meals. Remember, in the end, the goal is to enjoy a variety of fruits and vegetables in a form that works best for you and your family’s lifestyle.