Fresh, Frozen or Canned:
Which is Best?
by: Mari (Treadway) Roades '65 | FLASHLIGHT REPORTER

Fresh produce is the healthiest, although frozen can be a nutritious alternative.

Everyone know that it’s important to eat lots of fruits and vegetables, but does it matter how you get them?  Lynn Goldstein, MS, RD, CDN, the nutritionist at Weill Cornells Jay Monahan Center for Gastrointestinal Health, whether it’s better to buy fresh, frozen, or canned fruits and veggies.

“Ideally we want to be eating fresh produce,” Goldstein says.  “However, if you buy fresh produce and don’t eat it fresh and let it sit in the refrigerator or on the counter for too long, you lose a lot of the nutritional value to oxidation.”

 Fruit

Not only does fruit taste great, it’s low in fat and high in vitamins and minerals.  Because of its sweet taste, fruit is a healthy alternative to unhealthy dessert options like cakes and cookies.  You can buy fruit in several different forms, but fresh is the best way to go.  If you don’t want to buy fresh fruit, frozen fruit is a good alternative.  Frozen fruit is picked and preserved fresh and therefore stays fresh until thawed.

Canned fruit, on the other hand, is a bit different.  Typically, canned fruit is peeled and often processed prior to canning and therefore loses a lot of it’s nutritional value.  “When you lose the peel you lose a lot of the fiber.

In addition, most canned fruit is preserved in high fructose corn syrup, which means you’re getting a lot of unhealthy excess sugar.  If you opt to buy canned fruit, try to find fruit that has been preserved in its own natural juices, or wash off the extra syrup before eating.

 Veggies

 Vegetables are an important part of your diet because they contain powerful antioxidants that help ward off disease and keep you fit and healthy.  As is the case with fruit, fresh vegetables are your healthiest choice.  However, canned and frozen vegetables are a great alternative to fresh because they are typically picked and packaged at the peat of freshness, and the canning or freezing process helps to preserve their nutritional value.  Some canned vegetables contain excess sodium, so check the label first before purchasing; there may be a low-sodium alternative available.

When it comes to vegetables, regardless of fresh, canned or frozen, eating vegetables any way you can get them is better than not eating them at all.  You should find what works for your life-style and budget and go with that.

What about safety?

It seems like almost every month a new food is recalled because it poses a health threat.  Within the past year, several vegetables including spinach, carrots and green beans have been recalled.  It’s as though the foods that are supposed to keep people healthy are suddenly making them sick.  Bacteria can contaminate the soil or water where produce is grown and the food can also become contaminated during harvesting, preparation, and storage.  As a result, all goods—including fresh, frozen and canned produce can become contaminated.

Unfortunately, some cases of contamination are unavoidable, but there are steps you can take to try to protect yourself.  Inspect fresh fruits and vegetables before buying to make sure they are not rotten, and check cans for any dents or dings.  You should also pay attention to “use by” and expiration dates.

What you should know about buying and washing produce 

• Examine the product for brown, bruised, or moldy spots.  If you notice such areas after you’ve bought it, cut that part away to prevent the bacteria or mold from spreading.
• When you get home, put your produce in the refrigerator to retard the development of bacteria and to keep the items fresher longer.
• Before eating, wash the produce under cold water.  If it has a hard surface, like an apple or potato, scrub it with a brush.  Don’t use soap, which can be absorbed into the food.
• If you’re preparing any kind of meat or poultry, don’t use the same cutting board to slice produce to avoid cross-contamination.