Green Says Go, Healthy Produce in a Row

Eye-catching Produce on Display

Dried Fruits​

• Favor the plain ones. Dried fruits are a rich source of fiber, vitamins A and C, potassium and folate. Take small serving sizes while eating dried fruits and be careful to read the label before purchasing them as some of these have added sugar. Individuals allergic to sulfites need to take caution and check out the label of dried fruits to make sure they are not preserved with sulfites, which may trigger an allergic reaction in these individuals.
• Carry a handful anywhere you go. Dried fruit is an excellent carry-with-you snack. Add a fistful of these dried fruits to salads, pancakes, bread recipes or a bowl of cereal to make these dishes a bit more yummy and healthy. ​

​Canned Fruits and Vegetables

• Squeeze for Juice. Canned fruits are best to consume when labeled as “packed in its own juices,” “packed in fruit juice," "unsweetened" or "no added sugar.” Prefer fruits packed in juices to the ones packed in syrup as they contain less added sugar and fewer calories.
• Go stingy on salt. For individuals cutting down on sodium intake, canned vegetables labeled with “no salt added” and “reduced sodium” are the right ones to choose from.
• Savor the flavor.  Keep it a point to consume canned fruits and vegetables immediately after opening for maximum flavor and nutritional value.

Canning Helps to Preserve Produce

Frozen Fruits & Veggies

Frozen Varieties

• Cut down on fats and calories. Choose frozen vegetables that are low in fat and calories. Plain vegetables or those made with low-fat sauces are few useful options to choose from.​
• Read the label. Frozen fruits are available in both sweetened and unsweetened varieties. Go for the unsweetened fruit variety after checking out the label. Frozen fruit bars are a nutritional snack when made with real fruit juice. Never buy any froze foods without checking the label for these factors. 

​You can find multiple varieties of canned and frozen produce on grocery store shelves and supermarkets. These are arranged in such a way that customers can easily find foods of their choice that fits their taste and healthy eating plan. Get in touch with a registered dietitian nutritionist at www.firsteatright.com for any help needed on planning a healthy diet plan just for you.