If you have ever stood in the grocery aisle wondering whether fresh, frozen, or canned fruits and veggies are actually best for your kids, you are not alone. Busy families juggle tight schedules, picky eaters, and rising food costs, so choosing the “right” produce can feel like a lot. The good news? According to Mariah Reil, Registered Dietitian at Sanford Health, all three forms can play a healthy role in your child’s diet.
Let us break it down.
Nutritional Differences: Fresh vs. Frozen vs. Canned
When it comes to nutrients, Mariah emphasizes that all forms of produce can support kids’ health. She explains, “Fresh and frozen are almost identical in the nutrients they provide, which include vitamins, minerals, and fiber to name a few. Frozen foods can even contain more of these nutrients compared to fresh since they are often frozen at peak ripeness. Canned fruits and vegetables can still be part of a healthy diet, especially for more cost-effective options. While they still contain vitamins and minerals, some may have less fiber than fresh or frozen. That’s okay! Children can still consume fiber from other components of a meal.” Mariah highlights that canned beans and lentils are a great option to add more fiber to their diet.
Cost, Convenience and Food Waste for Busy Families
Fresh produce is delicious, but it is also the most likely to spoil before you get to it. Mariah explains, “Frozen and canned can be a great option to reduce food waste because their shelf life and time for safe use are much longer. This can allow for greater flexibility in meal planning and serving for busy families, because if the frozen blueberries are forgotten for a couple days in the freezer, they are still safe to consume the next week, whereas fresh blueberries will need to be consumed within several days of purchase for safety.”
Picky Eaters: Which Form Works Best?
Every caregiver knows the struggle of introducing new foods. “Every child is different, and every child has different preferences when it comes to flavors, presentation, and textures,” Mariah highlights.
Regardless of fresh/frozen/canned options, Mariah advises to keep offering fruits and vegetables with most meals to increase exposures. “Even if the child does not eat it, including it in the meal is a step along the way to liking new food!” she adds.
She continues, “When it comes to increasing exposures, frozen or canned may work best to increase the convenience of offering without much prep. Similarly, fresh, washed, raw fruits and vegetables can be a simple addition to a meal requiring minimal preparation and increasing the likelihood of caregivers offering it.”
Food Safety Tips
Food safety matters, especially for little ones. Mariah outlines simple steps:
- For fresh produce: Food safety starts at the grocery store. “Inspect your produce and refrain from purchasing those that are bruised or mushy, or if you see visible mold,” advises Mariah. She recommends washing them under cold running water. When storing fresh produce in the refrigerator, be sure to keep it separate from raw meats.
- For frozen: Check to make sure it is stored to the proper temperature of 0°F and is free from ice crystals.
- For canned: Avoid cans that are dented or not properly sealed or are bulging or leaking.
What to Look for on Labels
Added Sugars
“When looking for added sugars on a food label, the least amount the better when it comes to children. Remember that some total sugars may be included in canned fruits or vegetables as these are naturally occurring in fruits and vegetables. Try to minimize products with high amounts of added sugar. One way to do so is purchasing fresh or frozen fruits, or those canned in water, coconut water, or 100% fruit juice,” advises Mariah.
Sodium
She recommends, “Try to look for low sodium or no salt added options for canned produce. If these options are not available, simply rinsing the vegetable with water well before serving can reduce the amount of sodium consumed.”
Preservatives
“Most plain canned or frozen produce will be free of chemical preservatives since freezing and canning processes naturally stop spoilage,” she explains.
Myths About Frozen and Canned Produce
“I think the biggest myth is that canned or frozen produce isn’t as nutritious as fresh produce. Frozen and canned can still be healthy options! Frozen foods can often hold onto more nutrients and help reduce food waste from rapid spoilage, and canned can be a convenient, shelf-stable, cost-effective option to include more fruits and vegetables. There are lots of ways to enjoy fruits and vegetables,” Mariah emphasizes.
Which Form Is Best for Snacks, Lunchboxes and Quick Meals?
Mariah encourages caregivers to not think of any produce as “good” or “bad”. “Nutritionally, all can play a role for children. It’s helpful for caregivers to understand that serving a fruit or vegetable can be a win, no matter if it comes from a can, the freezer, or fresh!”
Instead, she recommends thinking about what may be convenient for you and your family.
For example, an unsweetened applesauce pouch does not need to be kept cold the way that a sliced apple would in a lunch or snack.
Ready for more? You might also like:
Reading Nutrition Labels Poster Pack
ABC Food Challenge
Nourish to Flourish: Breakfast and Snack Recipes Recommended by Sanford Health Providers
