Other issues of Nutrition Advisor

Fruits and vegetables: Always in season

Trying to incorporate at least five servings of fruits and vegetables into your diet each day? Summer is a great time of the year to vary your selections because of the additional choice. While fresh is generally best, you can ensure a year-round balanced diet by supplementing with frozen and canned fruits and vegetables. Here are some tips on getting the most out of each.

Fresh is best!
With the change of season comes a change in produce selections at grocery stores. This is a great way to help you meet the recommended “5-a-day.” During these warmer months, there are many fresh fruits and vegetables available that have been hibernating all winter.

Yes, it's true that fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. That's why it is important to recognize the signs of good quality and freshness.

It is always smart to observe the environment where produce items are located. Is the area organized and clean? Some fruits and vegetables need to be kept at a certain temperature to maintain peak freshness.

Before buying any product, make sure it is of high quality. You would not want to purchase a new car that already has a dent in it, so why would you want to buy an apple that has a bruise? Bruised or wilted foods suggest they were not handled properly and/or they are past their prime. Damaged areas or bruises can increase spoilage and such produce tend to lose nutrients.

Picking your own selection of fruits or vegetables tends to increase quality when compared to buying prepackaged fruits or vegetables that have already been bagged for convenience.

Frozen: A nice alternative to fresh!
If you don't always have time to make frequent trips to the grocery store to insure peak freshness, using frozen fruits or vegetables is another option. Frozen fruits and vegetables are a convenient way to store produce items for extended periods of times. It might also be more practical to buy frozen fruits that may not always be available fresh. For example, cherries, strawberries, raspberries and blueberries are not always in-season, but they can almost always be found in the freezer section.

Few preservatives are used in frozen foods. Frozen foods are nutritious because most nutrients are retained during the process. Soon after being picked, the foods are quickly blanched in water and then frozen. This helps to preserve freshness.

Look for frozen fruits and vegetables that are packed in a loose plastic bag. This way you can pour out only what you need and return the unused portion back to the freezer quickly.

Can canned fruits and vegetables work?
In addition to fresh and frozen produce, canned varieties offer another option. Many people will agree that canned foods are the most convenient. It is important to remember that canned foods have already been cooked, sealed and processed. Many nutrients can be retained because the produce is picked at peak quality and canned within hours of picking.

Some of the nutrients that have been retained may seep into the canning liquids. Be aware of what the fruit or vegetable is canned in by reading the food label. For example, canned fruits may have additional calories if they are packed in syrup as opposed to being canned in their own juices.

Canned vegetables tend to be high in sodium since it is used as a preservative. If you are watching your salt intake, you can rinse the canned vegetables off in water for about two minutes prior to cooking.

Use what fits
When it comes to fresh, frozen or canned produce, use what best fits your lifestyle. The main goal is incorporate a variety of fruits and vegetables into your diet and aim for at least five servings a day.

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, you could visit:

• Speak up for 5 a day, American Dietetic Association
• 5 a day for young children up to two years of age, American Dietetic Association
• Fruits and vegetables: Eating your way to 5 a day, U.S. Food and Drug Administration, January 2003

Other issues addressed by Yale-New Haven Nutrition Advisor:

• Calcium: Not just for bones anymore!
• Mercury Rising
• A powerful B vitamin: Folate
• Vegging out
• Manic for organic
• Beta carotene
• Shellfish & cholesterol
• Sorting through nutrition information
• Summer fruit sensations
• Make it fun in the sun (outdoor food safety tips)
• Eat any sugar alcohol lately?
• Creating a garden rich in antioxidants
• Food safety in the kitchen

Last revised: March 10, 2005 (jj)

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.