Fresh, Canned, Dried, or Frozen: Get the Most for Your Fruits and Vegetables

    Fruits and vegetables come in many forms (fresh, frozen, canned, or dried). All of which are good options for consumers to enjoy. The article provides tips, so consumers get the most from their canned, frozen, and dried fruits and vegetables.

    Look for these phrases on canned fruit labels: “packed in its own juices,” “packed in 100% juice,” “unsweetened,” or “no added sugar.” When comparing fruits packed in juices and fruits packed in syrup, less added sugar is found in fruits packed in juices. Look for these phrases on canned vegetable labels if sodium is a concern: “no salt added” and “reduced sodium.” Sodium content can be further reduced by rinsing the canned vegetables before eating. To maximize the flavor and nutritional value of both canned fruits and canned vegetables, it is recommended to use the ingredients immediately after opening.  

    In the category of frozen vegetables, it is recommended to buy plain vegetables instead of the products that include sauces. Flavorful herbs and spices can be used to season the plain vegetables instead. With frozen fruits, it is recommended to purchase unsweetened fruit as opposed to sweetened. This information can be found on the product’s label. Frozen fruit bars can be a nutritious snack; however, the food label should be checked to ensure the bars are made with real fruit juice.  

    Look for additives in dried fruit. Dried fruit may contain dietary fiber, vitamins A and C, potassium, and folate. The serving sizes are smaller than other types of fruit. Some dried fruits may contain added sugar. If a consumer is sensitive to sulfites, he/she should read the food label to ensure the canned fruit is not preserved with sulfite. Consuming sulfite may trigger an allergic reaction in that person. When dried fruit is mixed with nuts and seeds, a tasty portable snack is made. Dried fruit can also be added to salads, pancakes, bread recipes, or a bowl of cereal.  

    With the many varieties of canned, dried, and frozen fruits and vegetables available in grocery stores, it is easy for consumers to find likeable options that also fit into a healthy diet. A registered dietitian nutritionist can provide more information on developing an individualized healthy eating plan.  

Source: https://www.eatright.org/food/food-groups/fruits/fresh-canned-or-frozen-get-the-most-from-your-fruits-and-vegetables