Menu

Produce is nutrient-dense, packing vitamins, minerals, antioxidants, and fiber into every bite. Incorporating an abundance of fresh fruits and vegetables into one’s diet is essential for promoting overall health and preventing chronic diseases. However, 88% of countries face malnutrition. Aiming for a minimum of 5 servings per day is ideal for maximizing the health-protective effects of these whole, natural plant foods.

Another added benefit to eating at least five servings of fruits and vegetables per day? Consuming them daily will help to improve our mood and mental health. Research has shown that diets low in vegetables and fruit are associated with a higher risk of depression. This approach to nutrition is unfortunately common in the United States, where our western-style diet features refined grains, processed meat, and sugar-based desserts.  A poor diet can make us more prone to depression and can make existing depression worse.  What we eat may influence our mood. 

Stress is energy-depleting. Vegetables and fruits provide us with nutrients and fiber, plus there is a mood-food connection between what we eat and how we feel. People who eat vegetables and fruit tend to have better mental health than those who avoid these foods. When it comes to choosing how we consume our fruits and vegetables, how do we know which is best? Whether its fresh, frozen or canned, all three are good for us, and it’s worth knowing why.

Nutrition-wise, are they different? 

Fresh fruits and vegetables are usually seen as the best because they look great. Bright colors, crispy textures, and great flavors. But is fresh really healthier?

When they’re picked and eaten at just the right time, fresh ones have the most nutrients. Choosing fruits and veggies that are in season means we get them when they’re at their best. Buying local means supporting our local farmers and getting fresher food that hasn’t traveled far. Mixing up the colors of what we eat such as leafy greens and colorful berries, do provide us with a variety of nutrients. Yes, frozen is just as good for us. 

Why is frozen produce just as good for us? 

Frozen produce is picked at their peak and flash-frozen, locking in all their nutrients. This makes them a handy and wallet-friendly option. Keep a variety of frozen vegetables and fruits on hand for quick and easy meal prep. Frozen produce is great for preparing smoothies. You can also add frozen vegetables to stir-fries, soups, and casseroles for a quick and nutritious meal. What about canned? 

Canned fruits and vegetables are convenient, especially when we need to store food or want to make sure it’s safe to eat; they last longer than fresh or frozen. Even though some of the nutrients may decrease during the canning process, canned produce is still packed with vitamins and minerals, enough to give us what we need each day. For example, most of the tomatoes we eat in the United States are canned, and they have plenty of vitamin E and carotenoids.

Canned vegetables and fruits are really versatile. We can use them in all kinds of dishes, like chili, tacos, or pasta sauces. Fruits can be used as toppings or in baking. But before using canned veggies, it’s a good idea to rinse and drain them to get rid of any extra sodium. It’s also better to pick canned fruits in water or natural juice rather than heavy syrups.

How much you need will depend on various factors such as age and energy levels. My Plate Plan can give you a better idea of your individual needs.

Meal and Snack Ideas

The American Heart Association and Treo Wellness have great ideas to incorporate more fruits and vegetables daily. 

• Start the day with a smoothie packed with fruit, a veggie omelet, or oatmeal with fresh berries.
• Add a salad or vegetable soup to lunch, and maybe some apple slices or grapes for a sweet touch.
• Make vegetables the main part of dinner, roasting them with olive oil and herbs, grilling skewers of veggies and fruit, or stir-frying with lean protein.
• Keep cut-up veggies like carrots, bell peppers, and cucumbers in the fridge for a quick and healthy snack, and dip them in hummus or yogurt for extra flavor.
• Add veggies to scrambled eggs.
• Have a fruit or vegetable as a side with dinner and try to fill half the plate with them.
• Mix cooked frozen or leftover vegetables into rice dishes.

It doesn’t have to be hard or expensive to include more fruits and vegetables in our diet. Whether we choose fresh, frozen, or canned, each has its own benefits and can help us stay healthy. By trying new things and cooking in different ways, we can enjoy all the good things that fruits and veggies have to offer.

Treo Wellness offers a variety of resources, including recipes using fresh, frozen, and canned produce. They also have cooking videos to help you learn more about eating healthy. If you’re interested in how your team can benefit from these resources, you can contact Treo at info@treowellness.com or schedule a demo here.