Written by Christina Di Lieto, RDN, CDN
Most people enjoy celebrating the start of a new season by cooking different recipes they find flooding their feeds. You rush to the local grocery store full of enthusiasm to pick up all the ingredients. Almost everything from your list except fruits and vegetables is in your shopping cart. However, the recipe does not mention whether they should be fresh, frozen or canned, and suddenly, your head starts to spin. Don’t panic! I have developed the ultimate guide for purchasing produce.
Let’s start with fresh fruits and vegetables. Produce that is not processed and packaged can offer a desirable texture and flavor without excess additives. Although fresh fruits and vegetables do not sustain a long shelf life, purchasing small amounts frequently can help limit waste. When buying produce, it is also important to remember which items are in season. Fruits and vegetables in season will be easier to find, more flavorful and usually less expensive!
Frozen fruits and vegetables are another great way to reach the goal of five or more servings a day. Most produce is processed within hours of harvesting to ensure lasting flavor and minimal nutrient loss. This is a great solution if you find your fresh produce spoiling before getting a chance to use it. The freezer aisle can provide consumers with fruits and veggies that require little preparation and greater availability during all seasons at a reasonable price. Although there are many benefits to frozen items, reading the nutrition facts labels is crucial. Excess sodium and calories can sneak into vegetables packaged in sauces and seasonings. Food labels are a great source of information for recipes as well.
Lastly, there are canned fruits and vegetables. When buying canned items, it is essential to read the label to determine how the food is packaged. The best descriptions to look for are those that read “packed in its own juices,” “packed in fruit juice,” “unsweetened,” or “no added sugar.” Items packed in juices contain less added sugar and calories than canned items packed in syrup. Salt is another big ingredient to watch out for when reading canned food labels. Purchase cans that read “reduced sodium” and “no added salt.” Canned items usually have a long shelf life, which is beneficial to consumers but at the cost of increased salt. By rinsing and draining canned items, you can reduce the amount of sodium.
According to the 2015-2020 Dietary Guidelines for Americans, half of our plate should consist of fruits and vegetables. Fruits and vegetables are a great source of fiber, vitamins and minerals. Produce is a large component of our diet; there should be no obligation to buy one form of fruit and vegetables over the other. The option between fresh, frozen and canned items allows for more variety and convenience any time of year!
To schedule an appointment with North Suffolk Cardiology, call (631) 941-2000.