Make the Bright Choice: Fresh, Frozen, or Canned

Written by Nicole Famularo
Part of the National Nutrition Month initiative

We can have almost any food we want all year long.  There is corn in April and apples in March.  Thanks to food processing methods like freezing and canning, short growing seasons no longer constrict us.   Fresh, frozen and canned products may differ in color, texture or taste, though.  The question is, in light of these differences, which product is best?  What is the brightest choice you can make?

Many fresh foods are available all year, but can break the bank when not in season.  It is often cheaper to buy frozen produce when produce is out of season.  Fresh and frozen produce are high in nutrients and usually brighter in color than canned foods.  This is because canned foods have had more processing in order to make them shelf-stable. Canned foods are a great option, though!  They can be purchased all year long and are much cheaper than fresh or frozen produce.  This is great news for those of us on a budget!

When cooking fresh or frozen produce try using methods like steaming or stir-frying.  These methods will help maintain nutrients and texture, while boosting color!  When choosing canned fruits and veggies, try to purchase low sodium veggies and fruit in it’s own juice or water.  You can also strain and rinse your canned veggies to remove up to half of the added salt!

What is the bright choice, though?  Fresh and frozen produce may be brightest in color, but fresh, frozen and canned foods are all great choices.  They can help us get 5-9 servings of fruits and veggies each day, which is always a bright choice!


References
Famularo, N. (photographer). (2011). Fresh, frozen, or canned [photograph], Blacksburg, VA.  

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