The U.S. Department of Agriculture recommends five to nine servings of fruits and vegetables a day, and conventional wisdom traditionally has been that fresh is best. But recommendations are changing as more studies show there is no significant nutritional difference between fresh and frozen. Here are five reasons why you may want to stock up on healthy treats while in the frozen food aisle.
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New research from the University of Georgia found that frozen fruits and veggies are just as nutritious as their fresh counterparts — and some even retained more nutrients, especially when it comes to vitamin A.
In a separate comparison cited in the New York Times, researchers at the University of California Davis found that vitamin content was higher in some frozen foods, including broccoli, corn, green beans and blueberries. The freezing process typically keeps the nutrients of freshly picked produce intact, while fresh produce may sit in transport or grocery stores for days, losing nutrients along the way.
A recent study conducted by the Frozen Food Foundation found people who buy frozen fruits and veggies consume more produce overall than those who don't. This finding mirrors what nutritionist Cynthia Sass learns from her own clients, according to her story on Health magazine's website. "While I’m a big fan of fresh produce, I'm also serious about helping people fit in at least five servings of fruits and veggies per day every day. I've found that when my clients keep their freezers stocked with frozen produce, they're much more likely to hit that mark." Frozen veggies are usually prewashed and precut, making heating them in the microwave or pan fast and easy.
Frozen produce can be cheaper than fresh, making it accessible to more people. Frozen organic spinach costs about 50 cents less than fresh organic spinach — for twice the volume, Sass says. Similarly, a 10-ounce bag of frozen organic raspberries is the same price as six ounces of the fresh fruit.
Frozen fruits and berries make great filler for quick protein drinks during your morning routine. Sass recommends whipping frozen berries, cherries and leafy greens into your morning smoothie. You may also try adding thawed scoops of frozen fruit to oatmeal or yogurt.
Produce is picked at its peak of freshness and frozen right away.
Tip: Use food labels to choose frozen produce with little to no added sodium, sugar, or saturated fat.
You can stock up on frozen produce when it’s on sale. Check your local grocery store flyers and compare prices.
The washing and cutting are done for you. Look for frozen produce in the form that you need – whole, sliced, or chopped.
For more information, please visit Are Frozen Fruits And Vegetables As Good As Fresh.
Tip: Try keeping 1 or 2 kinds of frozen vegetables and fruits on hand for quick and easy meal or snack prep.
Need a vegetable or fruit for a recipe, but not sure you’ll use it all? Frozen produce allows you to use only what you need, and save the rest for a later date.
Some vegetables and fruits are not available fresh throughout the year. Buying frozen vegetables and fruits can give you more variety all year round.
Frozen vegetables and fruits are great for so many recipes. For example:
Frozen vegetables and fruits can help you eat plenty of vegetables and fruits each day.
Frozen produce does not spoil as quickly as fresh vegetables and fruits.
Many vegetables are blanched before freezing. Blanched vegetables cook quickly, saving you time.
Tip: Add frozen broccoli to a pot of boiling pasta in the last minute of cooking. Strain the broccoli and pasta, then top with your favourite pasta sauce.
Fresh produce is frozen when its flavour is at its peak.
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