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WHEN FRESH IS NOT AVAILABLE Kathy Kent [email protected] 630-302-3470 OCTOBER 2, 2012 What Are Your Choices: FRESH WHY is fresh best? LOCAL NOT LOCAL STORED SHELF LIFE DEHYDRATED FROZEN SHELF LIFE CANNED HOME CANNED STORE BOUGHT CANNED When vegetables are in-season, buy them fresh and ripe. “Off-season,” frozen vegetables will give you a high concentration of nutrients. Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.” Eat them soon after purchase: over many months, nutrients in frozen vegetables do inevitably degrade. Fresh offers more nutrients Processing kills essential vitamins and nutrients lorem ipsum dolor NUTRITIONAL VALUE Fiber Vitamin A/carotenes Folate Vitamin C MEAT Beef Chicken Pork Fish VEGETABLES Green Leafy Tomatoes Beans Summer Squash Winter Squash Peas Garlic FRUITS Apples Pears Oranges Bananas Berries issue, date FRESH CANNED 0% loss Good Excellent Excellent Excellent 80% loss Better Good Excellent Lost but retained in water Age of meat Protein is not destroyed by heat Organic processing – therefore a good option Where did they Added sodium come from? Added sugar When were they picked? Fruits that are canned are often If they picked at the peak travelled from of ripeness, far away, they therefore have were probably highest nutrients. picked while However, canning not ripe, requires extreme therefore have heat, which kills less nutrients. some nutrients. Additional heating kills even more. FROZEN DEHYDRATED 40% loss Good Okay Not sure Good 3-4% loss Good Not sure Excellent Excellent Age of meat, some nutrients can be destroyed Picked at peak of ripeness Flash blanched to prevent loss of nutrients during freeze. Often better than fresh (when fresh is not picked ripe – but underripe and allowed to ripen in the store or in transit.) Retains all nutrients except for water. Air might damage over time, therefore seal in airtight container. When reheating, steam 2 lorem ipsum dolor issue, date Dietary Fiber � Many fruits and vegetables are important sources of dietary fiber. The canning process does not affect fiber content, making them comparable to fresh and frozen varieties. In fact, the heating process appears to make the fiber more soluble and, therefore, more useful to the body. Vitamin A Many canned fruits and vegetables are high in vitamin A. Since little of the vitamin is lost during the canning process, canned products have vitamin A levels similar to their fresh and frozen counterparts. In some cases, such as canned pumpkin, the vitamin A levels actually are higher. Carotenes Vitamin A is present in many fruits and vegetables as carotenes and antioxidants that provide protection for the body’s cells. Tomatoes, in particular, contain an important carotenoid called lycopene, which appears to be effective in cancer prevention. Some analyses show lycopene is effective when consumed after it is heated or canned. Folate Beans are an excellent source of folic acid, which recent studies indicate plays a critical role during pregnancy. Folate holds up well during the canning process, making them similar to dried varieties that are cooked from scratch. Vitamin C Apricots, asparagus, oranges, grapefruits, pineapple, strawberries, spinach and tomatoes are all significant sources of vitamin C. Although small amounts of the vitamin are lost during heat treatment, most of what is lost ends up in the liquid in which the product is packed. The vitamin C retained after canning remains stable during the one to two-year shelf life of the canned product. Protein Canned poultry and fish are considered protein foods and are comparable to their fresh-cooked counterparts in nutritional value, since protein is not affected by heat treatment. This makes the canned varieties convenient alternatives to fresh-cooked, since they require much less preparation time. The University of Illinois Department of Food Science and Human Nutrition 3