Issue Date: February 11, 2007

NUTRITION

When fresh isn't best

Turns out, canned and frozen foods aren't so bad after all.

By Natalie Ermann Russell

If we've heard it once, we've heard it a million times: Fresher is better. But it isn't the only option. Nutritionists actually don't frown upon frozen and canned varieties of some products. Here, a review of the items you can enjoy just as much (or almost as much) from outside the produce aisle:

FROZEN VEGGIES
Pros: "Foods that are difficult to find in a fresh state, like edamame, are great when cooked from a frozen state," says Jackie Keller, the founding director of health-food company NutriFit. "They are nutritionally equivalent and generally have no sodium added in the freezing process, unlike their canned cousins."
Cons: "Vitamins are susceptible to temperature changes," says David F. Vanata, assistant professor of foods and nutrition at Ashland University in Ohio. "The more processing that takes place, generally the greater negative impact it has on water-soluble vitamins."
Verdict: Edamame, peas, beans, corn and spinach are great frozen. Many other veggies, however, fare worse. "As plant cells freeze, they burst or split open," says Steven Aldana, author of The Culprit and The Cure. "The taste is similar, but the texture is different. Fresh mixed vegetables are generally tastier and have a better texture than frozen."

FROZEN FRUITS

Frozen raspberries are great for mixing into smoothies or baked goods.

Pros: "Because they usually are flash-frozen, nutrient content is locked in," says nutrition expert Ann Kulze, M.D., author of Dr. Ann's 10-Step Diet. Frozen fruits are at times even better than fresh because they're picked at the peak of flavor and nutrient content, and they don't degrade on their way to the store. And frozen fruits often are less expensive than fresh ones.
Cons: "They get more watery," Keller says. "Berries, when frozen and defrosted, lose texture quickly." That means they're not as good as fresh berries when eaten out of hand.
Verdict: When they're incorporated into smoothies or baked goods or cooked down into sauces, frozen strawberries, blueberries, raspberries, rhubarb, cranberries and pineapple are great options all year long.

CANNED FISH

Canned sardines are among the very best sources of omega-3 fats.

Pros: It's convenient, has a long shelf life and is affordable. "I'm a huge fan of canned fish," Kulze says, "especially salmon and sardines. They are among the best sources of superstar omega-3 fats and are low in contaminants." In fact, canned salmon provides more calcium than fresh. The heating and canning process softens bones, making calcium more available for use by the body, Aldana says.
Cons: "The sodium content of these fish, in addition to the added calories if they are canned in oil,are the two biggest detractors here," Keller says.
Verdict: "Americans do not eat enough fish," says Julie Miller Jones, professor of family, consumer and nutritional sciences at the College of St. Catherine in St. Paul. "But canned fish is an economical way to help reverse that trend."

CANNED VEGGIES
Pros: The convenience, price and long shelf life. Canned veggies are never out of season and, at times, can be better for you.
Cons: Excess sodium. Canning produce also can sap its vibrancy (think of the dull color of canned green beans).
Verdict: Olives, capers, roasted red peppers, artichokes and beans are great canned. Plus, the sheer time savings in, for example, not having to steam and prep fresh artichokes can't be beat. "There is some nutrient loss over fresh or frozen [in most vegetables], but they offer far more nutrients than omitting these foods altogether," Jones says. Just use them to their best advantage: Roasted red peppers would make a slimy addition to a fresh green salad, but in a pasta sauce or as a topping for bruschetta, they can really shine.

CANNED MEAT
Pros: It's cheap, convenient and long-lasting.
Cons: Most experts shy away from canned meats other than seafood and chicken. They can be high in sodium, often have MSG, and the texture usually doesn't resemble fresh. Plus, you never know exactly what you're getting. "Canned meats may contain 'meat parts,' " Vanata says.
Verdict: Canned poultry can be OK (say, in a chicken salad sandwich), but try to avoid other meat "products."

CANNED FRUITS
Pros: The convenience, price and availability. And they make for easy pie fillings.
Cons: They usually are loaded with added sugar and often are peeled, which detracts from their fiber content. Avoid the ones that are canned in syrup, Keller says, because of the copious sugar.
Verdict: This is a personal preference -- good if you don't mind the softer (some may say "mushy") texture. For most people, though, water-packed pineapple is one of the few fruits from a can that are tolerable.