Fresh, Canned or Frozen - Get the Most from Your Fruits and Vegetables
Information provided by the American Dietetic Association: Your Link to Nutrition & Health
March 2010

When it comes to buying fruits and vegetables, many factors play a role in which types consumers choose, including nutritional value. The American Dietetic Association says no matter what form they take - fresh, frozen, canned or dried - fruits and vegetables are good-for-you foods that can be enjoyed at any time.

Here are ideas for getting the most from your fruits and vegetables, no matter what form they take:

CANNED FRUITS & VEGETABLE

Get the Juice
For canned fruit, look for descriptions on the label like 'packed in its own juices,' 'packed in fruit juice,' 'unsweetened' or 'in syrup.' Fruits packed in juices contain less added sugar and fewer calories than fruits packed in syrup.

Pinch the Salt
If you are cutting back on sodium, look for descriptions such as "no salt added" and "reduced sodium" on the labels of canned vegetables.

Savor the Flavor
Use canned fruits and vegetables immediately after opening for maximum flavor and nutritional value.

FROZEN FRUITS & VEGETABLES

Forgo the Fat
When buying frozen vegetables, control fat and calories by choosing plain vegetables or those made with low-fat sauces.

Check the Label
Frozen fruits come in both sweetened and unsweetened varieties, so make sure to check the label and choose unsweetened if you are limiting your sugar intake. Frozen fruit bars also make a nutritious snack, but read the label to learn if they're made with real fruit juice.

DRIED FRUITS

Pick the Plain
Dried fruit contains lots of fiber, vitamins A and C, potassium and folate, but also more calories per serving than fresh fruit because of natural and sometimes added sugar. Also, some dried fruits are preserved with sulfite, which can trigger allergic reactions. So read the package label to make sure your choice is in line with your healthful and safe eating plan.

Have a Handful
Dried fruit is a great portable snack. It can also jazz up salads, pancakes, bread recipes or a bowl of cereal.

There are thousands of varieties of canned and frozen fruits and vegetables on grocery store shelves, which makes it easy to find foods that suit your tastes and fit into a healthy eating plan.