Top Tips for Loading Up on Your Favorite Fruits & Veggies

• Nov. 02, 2011
• Topic: Fitness & Nutrition, Pregnancy and Parenting

The latest food consumption survey shows that Americans are getting 2 to 3 servings of fruits and vegetables a day, about 30% of the recommended daily servings. “Fruits and vegetables have a low-caloric density and a high-nutrient density,” says Virtua dietitian Charlotte Genetta. “So, if people increased their fruit and veggie consumption, it would help decrease problems with weight and diabetes.”

But with all the options in the grocery store, it’s tough to know if you’re making the healthiest choice for your family. Genetta offers these tips for finding healthy fruits and veggies – no matter the season.

Go frozen!

Weeks of apple munching in the fall may leave you with a longing for the taste of summer fruit. If so, take a trip down the frozen food aisle and you just may find what you’re craving. “Frozen fruits are just as healthy as fresh ones because they are flash frozen in a couple of minutes and preserved in their natural state,” says Genetta. Most supermarkets carry a variety of frozen fruits with nothing added so you can enjoy strawberries, blueberries, mangoes and more all year round.

Get healthy fruit on the go

With the obesity crisis in our country, particularly in children, people are more often opting to add fruits to bagged lunches instead of chips or cookies. But with all of the sugar and syrups that go into fruit cups, it’s hard to know if they’re even a good choice.

“For busy families, convenience trumps all else when looking for opportunities to add fruits and vegetables to their children’s meals and snacks. If the cups of fruit are packed in 100% fruit juice or water, they’re fine. Of course, you could pack an oatmeal muffin made with dried or frozen cherries, too,” notes Genetta.

Be careful with cans

Genetta’s cautious when recommending canned vegetables, which have added salt, less texture and decreased nutritional value. As the vegetables sit in liquid, they lose their nutrients, ending up with only about 70% of the nutrient content of fresh or frozen vegetables.

Also, some people think they’re being healthy and buy canned vegetables because of their low cost. Genetta advises against this: “Buy them frozen – it’s a healthier option that costs just a few pennies more.”

Try more of what’s in season

For the fall, Genetta suggests filling your basket with squashes and pumpkins, which can be cooked in a variety of savory and sweet ways. And for those who are tired of eating apples, switch to pears, pomegranates or cranberries, which are also tasty options.

So, on your next visit to the supermarket, when you’re thinking about the sweet smell of summer strawberries, go get them in the frozen food aisle, bypass the canned goods and throw an unsweetened fruit cup or two into your cart.

And you’ll see that healthy eating is truly for all seasons.