Three out of four Americans already eat a diet low in fresh fruits and vegetables, and during the winter months, most people eat even less, according to the American Heart Association.
"During the winter when the supply of fresh fruits and vegetables may not
Three out of four Americans already eat a diet low in fresh fruits and vegetables, and during the winter months, most people eat even less, according to the American Heart Association.
"During the winter when the supply of fresh fruits and vegetables may not be as available, you can still serve healthy and tasty meals by using canned or frozen fruits and vegetables," said Rhianna Cenci, registered dietitian at ShopRite of Brodheadsville.
Many grocery stores do carry a fair supply of fresh fruits and vegetable during the winter, but prices sometimes are higher on produce during this time. Therefore, buying canned or frozen fruits and vegetables may cost less.
"Also, if you are only cooking for one or two people, buying just one small bag of frozen, or one can of fruit or a vegetable can also be more cost effective," Cenci said.
What about nutrition?
Contrary to what some people think, canned and frozen vegetables do have the same nutritional value.
"The fruits and vegetables are picked at the peak of their ripeness and processed immediately. Depending on the food item, the freezing or canning process may actually preserve nutrient value," said Lynne Garris, clinical nutrition manager at Lehigh Valley Hospital-Pocono.
Actually when produce is out of season in the area where you live and may spend longer in transit to reach your local grocery store, the produce may lose some of the nutrients due to storage and environmental exposure, she said, and added, "Vitamin C and B, may even remain relatively stable in canned products due to lack of oxygen."
Another advantage is both canned and frozen foods do not lose fiber content in the canning or freezing process, and the processing may even help the body use the nutrients more efficiently, Garris said.
Become a label reader
If you are not accustomed to reading the ingredients labels on cans and packaged foods, Garris advised making a habit of reading the labels.
If you have regular canned vegetables in your pantry, it is helpful to drain or rinse them off, especially if you have a sodium restriction from your doctor. "Testing done on corn, peas and green beans showed the sodium content can be reduced from 9 to as much as 23 percent," she said.
You don't need to worry about additives such as salt and sugar in most frozen vegetables, "but you do have to watch for added sugar and salt in vegetables frozen in a sauce. Sometimes the sauce will have added sugar and salt," she said.
You also have to make sure when you buy frozen fruit it is only just the fruit and not packed in a syrup or glaze, she said.
When buying canned fruits and vegetables, you also need to look at the labels to see if the fruits were packed in a fruit juice or a heavy syrup made from sugar.
"When it's packed in fruit juice, you can just drain the juice, but if the can of fruit is packed in a heavy sugar syrup then you need to drain the sugar syrup off the fruit and rinse the fruit in cold water," Cenci said.
The 2015-2020 Dietary Guidelines encourage all forms of foods, including all fruits and vegetables, whether fresh, frozen, canned or dried, along with keeping an eye on added fats, sugars and salt, said Dr. Musa Tangoren, Lehigh Valley Hospital–Pocono.
Depending on the food item, the freezing or canning process may actually preserve nutrient value. The fruits and vegetables are picked at peak ripeness, processed immediately, he said.
Some of the non-seasonal products may have spent a longer period of time in travel and may have lost some of the nutrients due to storage, environmental exposure. Vitamin C and B may even remain relatively stable in canned products due to the lack of oxygen. Canned or frozen foods do not lose fiber content in the canning or freezing process, and the processing may even help the body use the nutrients more efficiently, Musca said.
Try these recipes:
Serving size: 2 large bowls
Perfect for breakfast, after a workout or a healthy snack, these bowls are easy to make at home. Substitute a variety of fruits in addition to the açaí berry.
½ cup apple juice
2 packets frozen açaí (I like Sambazon Original Blend Açaí Berry), thawed for 5 seconds under running water, then broken into chunks
½ cup frozen blueberries
½ cup frozen pineapple
For the toppings:
¼ cup sliced strawberries
1/4 cup blueberries
1 banana, sliced
1/8 cup shredded coconut
¼ cup granola
Chia seeds (optional)
Honey, to taste
Add the apple juice, banana, açaí, blueberries and pineapple, in that order, to a blender. Blend on low speed until the mixture is thick and creamy. Pause as needed to scrape the mixture off the sides to help it blend evenly. Transfer to a bowl, and let it set in the freezer while you prepare your toppings. To serve, top with the strawberries, blueberries, banana, coconut and granola. Add chia seeds, if desired, and sweeten with honey to taste.
VEGETARIAN THREE BEAN CHILI
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