When it comes to getting your daily intake of fruits and vegetables, it is commonly assumed: fresh is best. But is that true? The 2015-2020 Dietary Guidelines for Americans recommend adults have 1.5 to 2 servings of fruit and 2 to 3 servings of vegetables daily. However, based on the 2018 State Indicator Report on Fruits and Vegetables by the Centers for Disease Control and Prevention, only 1 in 10 adults actually eats the recommended servings of fruits and vegetables. If our goal is to increase our daily consumption of fruits and vegetables, then using all varieties of produce are beneficial to our health. When it comes to nutrient quality, there is often no difference between fresh, canned or frozen fruits and vegetables. Nevertheless, it is important to follow these tips to get the most out of your produce, no matter which form you prefer.
Canned
Pros:
- Long shelf life (1-5 years) makes throwing away food due to spoilage less likely.
- Often less expensive and more cost effective.
- Easy to store, assuring you always have fruits and vegetables on hand.
- Canned tomatoes have higher amounts of lycopene, which is considered a powerful antioxidant.
Cons:
- Increased sodium
- Tip: Look for low-sodium, reduced-sodium or no salt added varieties. Also draining and rinsing canned products for 2 minutes under cold, running water can reduce sodium content by up to 40%.
- Sweetened syrups
- Tip: Look for canned fruits labeled as “packed in 100% juice” or “unsweetened” to reduce intake of added sugars.
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Best Uses in the Kitchen:
- Add any of your favorite rinsed and drained canned vegetables to a low-sodium chicken broth to make a quick, filling and nutrient-packed vegetable soup.
- Place rinsed and drained garbanzo beans in a food processor or blender with a hint of lemon juice and garlic. Blend together to make a nutritious dip for sliced carrots or whole-grain pita chips.
- Add canned fruit atop low-fat Greek yogurt for a sweet evening treat.
Frozen
Pros:
- Flash frozen at the peak of ripeness, which guarantees optimal nutrient qualities are preserved.
- Long shelf life (6-12 months) also helps assure less waste due to spoilage.
- Cooking vegetables on high heat from a frozen state can help maintain the best texture as opposed to other preservation techniques.
Cons:
- Added sauces, which are often high in fat and sodium
- Tip: Look for plain frozen vegetables and add your own herbs and seasonings when cooking for additional flavor,
- Hidden added sugar
- Tip: Read the nutrition label and ingredient list for added sugar and choose unsweetened varieties.
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Best Uses in the Kitchen:
- Toss a frozen vegetable blend in a saucepan on high heat with brown rice and low-sodium soy sauce to create a colorful vegetable stir-fry.
- Keep frozen fruit on hand to blend with low-fat yogurt, nut butter and chia seeds for a refreshing morning smoothie.
Fresh
Pros:
- Can often be consumed whole with no prep needed and taken on-the-go.
- Easier to purchase local, meaning you are supporting local farmers.
- Requires less processing with no added sugar, fat or sodium.
Cons:
- May have lower nutrient quality depending on how long produce has been stored.
- Tip: Eat in season. Seasonal produce often requires minimal transport time from farm to store, ensuring the highest nutrient quality.
- Short shelf life results in increased waste
- Tip: Wash and cut vegetables immediately after purchase so they are easy to grab on the go. Keep fresh fruits and vegetables in sight in your refrigerator and on your counter for frequent reminders to get your daily intake of fruits and vegetables.
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Best Uses in the Kitchen:
- Add color to your summer pasta salad by adding fresh peppers, cucumber, broccoli and tomatoes.
- Pile high your burger with fresh toppings such as tomato, avocado and red onion.
- Brighten up your picnic with a fresh fruit salad.
– Noël Konken, a registered dietitian, is a clinical pediatric dietitian at Golisano Children’s Hospital of Southwest Florida.