Including more fruits and vegetables in our diets is at the core of most nutrition messages. However, sometimes, fresh produce may not be an option for your family for a variety of reasons. Do not let this discourage you! Today, let’s focus on fruit. While canned fruit may be considered an unhealthy option, that is not always true! When fresh is not an option, canned and frozen fruits can be great alternatives. They are often more affordable, store a long time, convenient, available year-round, and can provide good nutrition.
Nutrients
While the processing of canned and frozen foods may lead to some nutrient loss, it is minimal. The canning and freezing of these foods take place within just a few hours after harvesting. This process can help preserve the taste and most nutrients. Because canning requires high heat, some canned fruits may have less water-soluble vitamins, like vitamin C and B vitamins. Yet, for other nutrients and antioxidants found in fruits, the heat can actually increase the body’s ability to absorb and use those nutrients.
Select Variety
Getting a variety of fruits in a variety of forms is the key to assuring you are getting all the nutrients fruits have to offer. By eating a wide variety of fruits – fresh, frozen, or canned – in all shapes and colors, we are getting a wider variety of nutrients to help support all our body’s different functions.
Tips for Purchasing and Using Canned and Frozen Fruits:
When purchasing canned fruits, look for fruit that is packed in 100% fruit juice and that does not have added sugar, syrup, or other high calorie ingredients.- Avoid cans with dents, cracks, bulges, or leaks. This may be a sign of bacteria that causes botulism.
- Choose the larger cans of canned or jarred fruits for the best value, rather than individually packed fruit cups.
- For the best quality, consume canned fruit by the “best by” date printed on the can or label.
- Frozen fruit can last for up to a year or longer in the freezer if properly kept frozen.
- Just like with fresh fruit, one serving of frozen or canned fruit is ½ cup.
| Ideas for Using Canned Fruits | Ideas for Using Frozen Fruits |
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Acceptance by Children
My child’s favorite food group is fruit. Due to their natural sweetness, fruits are generally gladly accepted by children. Explain to children that fruits contain many important nutrients, like minerals and vitamins that help their body grow and stay healthy. If your child has ever had issues with going poop, be sure to tell them the fiber in fruit can help with that, making it easier and less painful to go.
Challenge your family to come up with ideas to include more fruits, whether fresh, frozen, or canned, in your family’s meals and snacks each day. Aim for about 2-3 servings of fruits a day.
