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Are Frozen Vegetables Nutritious?

Mar 28, 2011 | By Lori Newell

A diet rich in vegetables can help in the fight against obesity, heart disease, diabetes and some forms of cancer. However, buying fresh vegetables can be challenging during the winter months; fresh vegetables also have a short shelf life. Buying frozen vegetables can be a good option as they provide a nutritious meal when time is tight.

Harvest to Freezing Time

Vegetables consumed right after picking provide the highest concentration of nutrients, however most do not live on or nearby farms. During transport from the farm to the store, vegetables can lose some of their nutritional value after exposure to air, light and heat. However, if vegetables are frozen immediately after being harvested, most of their nutritional content stays intact, states MedlinePlus.

Watch the Salt

You should aim for 3 to 5 servings of vegetables a day and fresh, frozen and canned vegetables all count. However, when buying frozen vegetables, it is important to read nutrition labels. Some frozen varieties are high in salt, reports the American Dietetic Association. Look for frozen vegetables that are sodium free, which means there is less than 5 mg of sodium per serving, or very-low sodium, which means there is no more than 35 mg of sodium per serving, or low-sodium, meaning they contain no more than 140 mg of sodium per serving. When cooking, use herbs and seasonings to add flavor instead of salt.

Control Calorie and Fat Intake

Frozen vegetables that are in sauces or creams can be high in calories, fat and cholesterol. Frozen vegetables that are high in calories can contribute to weight gain; too much fat and cholesterol in the diet can increase the risk of heart disease. You should limit cholesterol consumption to no more than 300 mg per day. In addition, the Cleveland Clinic suggests looking for frozen vegetables that have no trans fats and 2 g or less of saturated fat per serving. Avoid frozen vegetables that have the words "hydrogenated" or "partially hydrogenated" in the ingredient list as this indicates that they contain trans fats. When preparing frozen vegetables, use healthy unsaturated fats such as olive or canola oil. Add vegetables to low sodium soups and broths instead of creams or sauces.

Limit Freezing Time

To prevent freezer burn or discoloration, the USDA recommends making sure the vegetables are completely sealed while frozen. Storing frozen vegetables for longer than 3 to 4 months can lead to a loss of color and dryness. If possible, the freezer temperature should be kept at 0 degrees F and the refrigerator should be at 40 degrees F or lower. When cooking frozen vegetables, opt for microwaving, which is the fastest way to cook them, while keeping most of the nutrients. Quickly steaming or stir frying veggies is the next best option. Baking, broiling or boiling veggies for long periods, tends to remove many of the nutrients.

References

Article reviewed by Mia Paul Last updated on: Mar 28, 2011

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