Photo courtesy congerdesign on Pixabay
by Elizabeth Meyer, RD
How many of you are skipping fruits and veggies because all you have on hand is the canned version? Don’t lie. I’m here to ruin that excuse for you. You can thank me later!
We always think fresh is best; but what if it’s not best for you? What if what you like isn’t in season? What if you have a budget you’re trying to follow? What if you just like canned better than fresh? Maybe frozen is what you buy because you live alone and there’s less waste this way; you can take what you need and put it back in the freezer until next time. Some options just make more sense depending on our situation.
We know we need to be eating more fruits and veggies. Let’s not be picky on what form we’re choosing.
Let’s get crazy and break it down:
Fresh:
- Least processed option.
- Nutrient dense.
- Could be local (check your farmer’s market)
- It may have traveled far to get to you.
- Can be expensive if not in season.
- Can spoil quickly.
Frozen:
- Picked at its peak!!
- Inexpensive.
- All varieties usually available no matter the season.
- Works well if you only want a small portion at a time but still want to keep it on hand.
- The best part might be NO PREP!! They’ve been washed and cut for you!! #win
- May not thaw to texture/consistency you’re looking for.
- Some versions may have added sugar or sodium.
- Freezer burn may happen.
Canned:
- Again, processed right after being harvested #fresh (This means more nutrients!!)
- Inexpensive.
- Longer shelf life.
- #recipeready to put in whatever you’re making.
- Many options available no matter the season.
- Can be high in sodium and sugar – drain and rinse to reduce (can reduce sodium by 40% with this simple trick).
Dried:
- Long shelf life.
- Portable.
- Different texture (I’m calling this a plus, for some it might not be).
- May contain added sugar.
- Might be more expensive.
- More calorie dense – just watch portions.
- These are a great option!
Eat the fruits and veggies you like. JUST EAT THEM. Don’t get hung on the fact it’s not fresh. It’s more important we’re including these foods in our diet daily – all year long!! They all contain vitamins and other nutrients we need. The more fruits and vegetables we eat, the better. Challenge yourself. The average American only gets 1 serving per day! Can you do better than that?
Elizabeth Meyer is a licensed registered dietician and wellness education specialist at Blue Cross Blue Shield of North Dakota.