Healthy Choices: Fruits and Vegetables


5 servings

image credit: Good Search

Some people think fresh produce is the only way to get healthy produce. Not true. Sometimes, frozen or canned vegetables hold just as much—or more nutrients than fresh. They can also be lower is cost and easier to prepare. When I was going through chemo, my idea of preparing a meal was opening a can of white or black beans, a can of tomatoes, a can of corn, and adding pre-chopped celery and onion (thank you friends and family), and maybe spices like cumin or basil. When I was real low on energy, I’d ask someone else to open the cans. They loved this simple request! “Is that all you want me to do?” And depending on my energy level, my response was either, “Yes.” or “I’ll starve if you don’t.”

Vegetables retain their nutrients by how they’re processed or prepared. With flash freezing, vegetables hold their nutrients because soon after picking them, they’re boiled, then moved to ice water and drained before being frozen. Fruits are washed, slices and frozen. Canning uses heat treatment to destroy microorganisms that cause spoilage.

Both flash freezing and canning are done within 24 hours of produce being picked. This is known as “minimal processing.” Foods that are highly processed, including fruits and vegetables prepared with a lot of salt, sugar, or fat are known as “highly processed” foods. Examples are vegetables with cheese sauce, or canned fruit pie filling. If you can, add your own cheese to vegetables, and make your own pie filling. Look for frozen fruit without syrup and canned fruit packed in water or its own juice. Buy no-salt added versions of canned vegetables, or drain out the liquid from the regular kind, and rise a few times. Store brand canned or frozen items are often lower in price and same quality as name-brand.

However you get ‘em – Get ‘em! Five servings a day of fruits and vegetables will help keep you healthy and lower the risk of cancer.

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