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

It is common for people to choose what types of fruits and vegetables to purchase- whether they be fresh, canned, dried, or frozen- based on which version offers the best nutritional value. Luckily though, all these types are healthy and can be consumed daily. Here are some tips to get the most out of your fruit and vegetable purchases. 

Canned Fruits and Veggies 

Choose the Juice: When purchasing canned fruit, opt for the cans labeled as containing 100% juice over cans labeled as containing syrup. This will avoid the added sugar that the syrups contain.  

Cut the Salt: When purchasing canned vegetables, choose cans labeled as reduced or no sodium. Washing vegetables when they come out of the can could also rinse some of the sodium content off of them. This will reduce sodium consumption.  

Savor the Flavor: Consuming canned fruits and vegetables immediately after opening them will maximize their flavor and nutritional value. 

Frozen Fruits and Veggies 

Toss the Sauce: When choosing frozen vegetables, choose plain varieties over those that have added sauces. This will avoid the added fat and sodium contained in the sauce. Season the vegetables at home instead. 

Read the Label: When choosing frozen fruits, check the label for added sugars. They come in both sweetened and unsweetened varieties, so opt for the unsweetened kinds.  

Dried Fruits 

Check for Additives: Read the labels for unnecessary added sugars and potential allergens, such as sulfite.  

Have a Handful: Dried fruits are a healthy and easily portable snack option. They can be added to trail mixes, used in baking, or eaten on their own. Remember that their serving sizes are much smaller than regular fruits though, so they should be enjoyed in moderation. 

 

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