5 healthy reasons to eat more canned and frozen foods

Go frozen for extra nutrients

Surprising fact: Some frozen produce is more nutritious than fresh. A 2013 study conducted at the University of Chester in the U.K. revealed that certain frozen fruits and vegetables are on par with or, in some cases, higher in nutrients like vitamin C, lutein and beta carotene than their fresh counterparts. Why? Researchers think it’s because produce that’s destined for the freezer is picked at peak ripeness and frozen shortly after (following washing and, sometimes, peeling and blanching), to retain maximum nutrients and flavour. Fresh produce, on the other hand, can lose nutrient content in storage and transit — and even once it reaches your kitchen.

Whip up healthy food fast

Busy schedules don’t leave much time for homemade meals from scratch. And that’s just fine, says Calgary-based dietitian Richelle Tabelon. “You can easily create a healthy and flavourful meal using a combination of fresh, frozen and canned ingredients.” Try our recipe for Quick & Easy Veggie Soup, which comes together in just 15 minutes.

<b>Give your wallet a break

Get ready to lower your grocery bill. A 2012 study in the American Journal of Lifestyle Medicine found that canned produce can help people increase their fruit and vegetable intake without breaking the bank — or sacrificing nutrition. Turns out, when compared portion to portion, canned tomatoes have the same amount of dietary fibre as fresh ones but are 60 percent less expensive, and canned spinach provides similar amounts of vitamin A and folate but costs 85 percent less than fresh.

Choose the right shortcuts

Using frozen and canned foods can be a healthy way to save time in the kitchen, but the key is keeping the right ones on hand, says Tabelon. “Look for items that are unsweetened, low in sodium or high in protein — what I call ‘healthy convenience ingredients.’ ” Here are her picks from the frozen aisle.

Choose the right shortcuts

Stock up on Tabelon's top picks from the canned section of the grocery store.

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