San Antonio – When it comes to feeding families healthy meals, the choice isn’t limited to fresh produce. Shannon Combust, an assistant professor and extension specialist in the Department of Food Science and Technology at Texas A&M AgriLife Extension, told local media that frozen and canned fruits and vegetables can be just as nutritious as their fresh counterparts.
What makes the difference?
Combust said the primary distinctions among fresh, frozen and canned produce lie in processing, texture and appearance, not in overall nutritional value. Fresh produce, she explained, is defined as food that has not undergone thermal processing. Its nutrient content depends on the variety of the fruit or vegetable and how ripe it was when harvested.
“The nutritional content of the fresh produce is available as it exists in nature, depending on the variety of the fruit or vegetable and the ripeness at which it was harvested,” Combust said.
Frozen vegetables: a strong alternative
Frozen vegetables are often blanched briefly before being flash‑frozen. While blanching can cause a small loss of heat‑sensitive nutrients, rapid commercial freezing helps lock in the majority of the vitamins and minerals that were present at the time of harvest. This means that many frozen options retain a nutritional profile comparable to fresh produce.
Canned vegetables: not a nutrition nightmare
Canned vegetables undergo more intense heat and pressure during processing, which can alter texture and color. However, Combust emphasized that these changes are largely about quality, not nutrient loss.
“Mostly you’re looking at textural color changes rather than anything I would say, which is quality, not nutrient,” she said. In other words, a different hue or softer bite does not automatically make a canned product an unhealthy choice.
Budget‑friendly guidance for families
For households trying to stretch grocery dollars, Combust encouraged shoppers to feel confident buying canned or frozen fruits and vegetables. “There is nothing wrong with buying canned or frozen fruits and vegetables,” she said. The flexibility to choose fresh, frozen, canned, or a mix of all three allows families to balance price, convenience and personal preference while still meeting nutritional needs.
She added that the best approach is to read labels for added sodium or sugars, especially in canned items, and to select low‑sodium or no‑salt‑added varieties when possible. Pairing these produce options with lean proteins, whole grains and healthy fats creates balanced meals that support overall well‑being.
Putting the advice into practice
Local grocery shoppers can apply Combust’s guidance by planning meals that incorporate a variety of produce forms. For example, a stir‑fry might combine fresh bell peppers with frozen peas, while a hearty soup could feature canned tomatoes and fresh herbs. This strategy not only diversifies flavors and textures but also helps families stay within budget without compromising nutrition.
As Texas families continue to navigate rising food costs, the message from Texas A&M’s food science expert is clear: fresh, frozen and canned fruits and vegetables each have a place on the table, and all can contribute to a healthy diet.
Original reporting: San Antonio, TX News (HLL/CB) — read the source article.
