Did you know fruits and vegetables can be enjoyed in various ways? When comparing the nutritional value of fresh, frozen, and canned produce, research shows that each form COUNTS toward a healthy diet or eating pattern! Choosing fresh, frozen, and canned fruits and vegetables increases how many options there are at the store and can help save time and money when shopping. Let’s talk about shopping tips for each!

Sometimes fresh fruits and vegetables are not widely available and can cost more depending on the season and where you live. Additionally, some fresh produce travels very far to our stores and can lose nutrients in transit and potentially spoil quicker. Freezing or canning options are available to extend the shelf-life of fruits and vegetables. In processing/preserving fruits and vegetables, the produce is picked at its peak freshness in both flavor and nutrients and then processed accordingly. During processing, some fruits and vegetables lose nutrients, when compared to fresh produce, but the change is minimal. Equally, some fruits or vegetables with more nutrients are available when frozen or canned, as fresh items lose nutrients once picked. Again, these differences are minor and vary between different fruits and vegetables!

When shopping, compare prices and consider other factors such as convenience and time. For a quick dinner, heating a can of green beans will save time versus preparing fresh green beans; yet fresh baby carrots may be preferred for school lunches compared to canned carrots. Look for products with “no added salt” and “no added sugar.” These ingredients may be added during processing. However, if you buy canned vegetables with salt added, you can remove extra salt by rinsing vegetables under cool running water in a colander. Doing so can decrease the sodium content by 25-40%!

Pick what is best for you and your family while maximizing your food budget. Remember, all fresh, frozen, or canned produce counts!

Recipe Adapted from Natalie Monson, RD, CD, Super Healthy Kids

Fruit Pizza

Keep various fresh, frozen, and canned fruits and vegetables on hand. The different options may keep you interested in eating a serving at every meal.

Ingredients		Toppings
½	cup low-fat Greek yogurt, plain	¼	cup strawberries
1	teaspoon honey	¼	cup kiwi
½	teaspoon vanilla extract	¼	cup green grapes
1	tablespoon orange juice	¼	cup blackberries
6	medium tortillas, whole wheat	¼	cup mandarin oranges, canned in juice

Directions

1. In a small mixing bowl, blend together yogurt, honey, vanilla extract, and orange juice until fully blended.

2. Slice strawberries: peel kiwi, cut in half and slice; cut grapes into quarters; slice blackberries; and drain oranges.

3. Heat a skillet to lightly toast tortillas on both sides for 1 to 2 minutes. Let cool.

4. Spread the yogurt mixture onto tortillas and top with fruit.

Nutrients Per Serving: 160 calories, 2 g total fat, 1 g saturated fat, 0 mg cholesterol, 150 mg sodium, 30 g carbohydrates, 1 g fiber, 8 g total sugar, 1 g added sugar, and 6 g protein.