Frozen fruits and veggies: The cold, hard truth— published: 02-19-2014
Warfighters who eat a variety of fruits and vegetables are more likely to be at their optimal weight and less likely to develop diseases such as cancer, heart disease, and diabetes. But it can be hard to find a “rainbow” of fresh foods when it’s cold and gray outside and the summer farmers’ markets and roadside stands are months away. Fresh fruits and vegetables, while a great choice, can be expensive in winter and can spoil quickly, making it hard to keep them on hand. Frozen fruits and vegetables, on the other hand, might be just the ticket to make sure you get plenty of these nutritious powerhouses in your diet. Here’s why:
- Nutrition. The nutrient content of frozen fruits and vegetables is comparable to that of fresh ones. That’s because frozen fruits and vegetables are processed at their peak ripeness, while fresh ones might be eaten when they are either under- or over-ripe, when nutrient content is generally sub-par. (There are a few exceptions, though. The processing of frozen “cruciferous” vegetables such as broccoli, cauliflower, and Brussels sprouts destroys important enzymes that give them their disease-fighting capability. Opt for fresh versions of these veggies, and steam them lightly or eat them raw.) When purchasing frozen vegetables, choose versions without added salt and with minimal processing such as chopping or dicing for highest nutritional value.
- Cost. Although fresh fruits and vegetables are usually cheaper when they’re in season, their frozen cousins are your best bet in the off-season. If you’re on a budget, resist the temptation to purchase those meal-in-a-bag concoctions containing meats and/or rich sauces, though. You pay twice: first for the convenience and second for the calories. Instead, prepare frozen veggies in your microwave according to the cooking directions on the package. If you add some lean protein such as chicken or tofu, some spices, and a side of whole grains, you’ll have the makings of a great meal.
- Availability. The best thing about frozen fruits and vegetables is that they’re right there in your freezer. You can stock up on your favorites when they’re on sale and have a ready supply every time you cook—no excuses. Use them within three months of purchase, though, for optimal quality.
Fresh or frozen, fruits and vegetables are essential for optimal performance. Be sure you get enough every day.