Here is a short blurb I found in the Richmond-Times-Dispatch about the fresh vs canned or frozen nutritional debate:
Practical Nutrition: Canned and frozen produce can be as nutritious as fresh
MARY-JO SAWYER | SPECIAL CORRESPONDENT
Published: April 18, 2012
Myth: Fresh produce is a healthier choice than frozen and canned fruits and vegetables.
Fact: Studies have shown that canned and frozen produce can be just as nutritious, and in some cases, more so than fresh.
According to the Produce for Better Health Foundation, all forms of produce count toward the USDA’s Dietary Guidelines of making half your plate fruits and veggies. It includes fresh, frozen, canned, dried and 100 percent juice.
Selecting fresh produce in season can be an inexpensive and delicious way to improve nutrition. Yet, purchasing it out of season can be expensive, and the quality disappointing.
When your favorite fresh fruits are out of season, save money by purchasing frozen or canned fruits. Some frozen fruits have sugar added, so be sure to select the unsweetened ones.
Extra sugar is also a concern with canned fruits. Look for those packed in juice or labeled as unsweetened.
Dried fruits and 100 percent juice tend to be concentrated in natural sugar and carbohydrate. Fresh or canned fruits are better choices if you’re watching those nutrients.
An 8-ounce cup of grape juice has 152 calories and 37 grams carbohydrate, 1 cup of grapes has 104 calories and 27 grams carbohydrate. Raisins are even higher with 434 calories and 115 grams carbohydrate per cup.
Canned vegetables allow for produce variety all year round. Some are high in sodium, but many are available as no-salt-added or low-sodium. Draining canned vegetables reduces their sodium by 36 percent; rinsing and draining by 40 percent to 50 percent.
Vegetable juices are lower in calories than fruit juices with about 52 calories and 10 grams of carbohydrate per 8-ounce cup. Check the labels; calories may be higher depending on ingredients. Lower-sodium vegetable juices are readily available.
Frozen and canned produce is picked at the height of freshness and packaged that day for ultimate nutrition. The use-by date indicates peak quality. Frozen fruits and veggies can be stored for up to 3 months in your freezer.
Most canned vegetables keep two to five years. Canned tomatoes have a shorter shelf life of 12-18 months and the cancer-fighting antioxidant lycopene is better absorbed from processed tomatoes than fresh.
Fresh produce is most nutritious when it’s recently picked. The nutrients begin to decrease as it makes its way to you. Buy it in smaller quantities and use quickly for maximum nutrition.
The article also features some fun recipes. CLICK HERE to check them out.
Fresh, frozen or canned–a cancer patient’s motto should be, “Eat lots more veggies whenever you can!”
Feel good and keep smiling! Pat