As meal planners, we try to be prepared and well-stocked each week. But one of the toughest things to plan perfectly is fresh produce.
If you’re like me, sometimes you buy too much, and it goes bad before you use it. Or you buy too little and realize you don’t have enough green beans to serve with the pot roast you just made.
Frozen and canned produce seems like a smart workaround. But with so much emphasis on eating fresh and in season, are they actually a good choice?
Yes–and there are more perks than drawbacks. They’re affordable and accessible. They also last much longer than fresh. Stored in a cool, dry place, unopened canned fruits and veggies are good for about 2-3 years (always check “best by” dates). Frozen produce lasts 6-12 months.
Frozen and canned produce may also be higher in nutrients. For instance, frozen produce is flash frozen right after picking, so the nutrients are locked in at their peak. Compare that to fresh produce that may travel many miles and sit on store shelves for days, causing nutrients to degrade over time. There’s also some evidence that canning concentrates disease-fighting compounds, like lycopene in canned tomatoes.
As for drawbacks, a chemical used in the lining of cans (bisphenol A or BPA) has been studied for possible link to disease, but many companies now use alternatives and advertise “BPA free” on labels. But in some cases, you can opt for glass jars and shelf-stable paper cartons if you want to avoid cans.
Canned foods also contain sodium, which is used to preserve and add flavoring. But if you drain and rinse them before using, you can remove more than a third of the sodium. Finally, read labels to see if frozen veggies and fruit are packed with added sauces and sugar. Look for plain versions and add your own seasonings and sweeteners.
Bottom line:
Eating a diet rich in fruits and vegetables can cut your risk for chronic diseases and conditions like diabetes and cancer, yet very few people actually eat enough of them. Fresh isn’t your only option–and not even always the best choice in terms of nutrients. Keep canned and frozen fruits and veggies on hand and you’ll likely eat more produce and be prepared, especially in a pinch.
–Sally Kuzemchak, MS, RD
