Other issues of Nutrition Advisor

Frozen Food Finds:
Fill up on fruits and veggies!

If you’re neglecting your daily fruit and vegetable intake because you don’t have the time to slice and dice, don’t discredit the nutritional value of their frozen counterparts! Incorporating frozen fruits and vegetables into your diet is an easy way to boost your intake of vitamins, minerals and fiber.

Many have a misconception that frozen fruits and vegetables are second best to fresh foods. This isn’t the case! Frozen fruits and vegetables are often just as or even more nutrient rich, plus they last longer. Fresh fruits and vegetables are picked at their peak and then flash frozen. This process locks in vitamins and minerals to preserve their nutritional value.

When buying packages of frozen fruits and vegetables:

• Keep calories, fat and sodium in-check by choosing frozen vegetables that aren’t bathed in creamy sauces. Go for plain varieties and season them to your own liking.

• Cook frozen vegetables in a minimal amount of water to preserve vitamins and minerals. Better yet, steam them in the microwave.

• Buy frozen fruits when the fresh variety is out of season. Frozen berries are a delicious addition to smoothies. When serving them whole, plate them somewhat frozen so that they’ll keep their shape.

• Frozen fruit bars and cups also make nutritious snacks. Look for varieties made with real fruit juice instead of flavored water.

• Frozen fruits come in both sweetened and unsweetened varieties, so make sure to check the label to avoid extra added sugar.

• To prevent waste, buy loosely packed fruits and vegetables. You can easily pour out what you need and freeze the rest.

Next time you take a walk down the frozen food aisle, toss a few bags of fruits and vegetables into your chart. Don’t give them the cold shoulder!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

For more information on this topic, see

• Fruits and Veggies Matter (CDC)
• Nutrition Myth: Fresh Is Best (American Dietetic Association
• Fresh Frozen Fruit (Dole)

Last revised: April 29, 2008 (dh)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.