In different parts of the country, the selection of fresh fruits and vegetables can be limited in the winter. So what's the best way to keep you and your family eating healthy throughout the season? Try a mix of fresh, frozen, and canned produce.

"Fruits and vegetables provide your body with the nutrients you need to stay healthy and fiber to maintain your digestive system," says Terri Simpson-Tucker, RN, MSN, assistant administrator of support services and executive sponsor of the farmers' market at our San Jose Medical Center.

During the winter, when sweets and high-calorie snacks are plentiful because of the holidays, maintaining a balanced diet is more important than ever. Simpson-Tucker offers these tips to help you mix in these three produce options.

Fresh

The healthiest option, of course, is locally grown produce picked at the peak of the season. In-season fruits and vegetables are also good for the pocketbook because when produce is abundant, prices are usually lower.

But many farmers' markets close for the winter, and large chain grocery stores tend to stock mostly imported produce, which can be more expensive. Now might be a good time to explore independent or ethnic grocery stores near you for fresh greens, reds, and yellows. These stores often carry produce from smaller suppliers, so the prices are often competitive. You might even discover something new for the menu.

Frozen

According to a 1998 report by the Food and Drug Administration, frozen fruits and vegetables are nutritionally comparable to their fresh counterparts. However, variety can be limited. Frozen green beans are plentiful, but bok choy might be a little harder to find.

So why not enjoy a taste of summer when the weather outside is frightful? Frozen summer berries and peaches (look for no sugar added) can be defrosted for a healthy snack or blended for smoothies. You can also experiment in the kitchen by replacing fresh ingredients with flash-frozen ones for your favorite dishes. Look up great seasonal recipes and see what ingredients you can swap out with produce from the frozen food aisle.

Canned

Like frozen produce, canned fruits and vegetables are picked and packed at their peak. The heating process in canning destroys some vitamins, but the majority of nutrients remain. In fact, the process of canning can release higher amounts of certain nutrients in some foods, like lycopene in tomatoes, than if they were eaten fresh.

When shopping for canned goods, look for veggies without added salt, and fruits canned in natural juices. Canned beans are a great protein-packed option over dried beans if you're short on prep time: simply drain and rinse well to remove most added salt. Try this recipe featuring canned chickpeas (garbanzo beans) to spice up your winter.

Whether fresh, frozen, or canned, make sure you eat two cups of fruit and two and a half cups of vegetables every day. Keeping a balanced diet this way might even help you keep the winter weight at bay.

filed in: Healthy Kids
subjects: diet, health, vegetables, winter