March - April 2009

Ask the Nutritionist

By Leila Rinehart, MS, RD

Question – Are fresh vegetables healthier than frozen or canned?

Answer -- Vegetables are a great natural source of vitamins and fiber whether they’re fresh or frozen. Canned vegetables are sometimes a healthy option as well, though they’re often high in sodium. It’s recommended to check the label for low sodium items when chosing canned. Nutrient content depends on several factors including the soil they’re grown in and especially the time that passes between harvest and being served. When fresh vegetables travel long distances on the way to the table they may end up having fewer nutrients than frozen or canned items that were processed quickly after harvesting. Preparation methods also impact the nutrient content of the vegetables on a plate. Steaming, roasting, grilling or microwaving keeps most of the nutrients in the food. Some vegetables retain the most nutrients when served raw, but for others cooking makes the nutrients more available. Boiling vegetables is not recommended, as some nutrients are lost in the cooking water. The exception for this would be soups or other recipes where the water used for boiling is used in the recipe. Recipes that add a lot of salt or fats should be used sparingly, otherwise just about any vegetable prepared almost any way is a good way to boost health and feel great, and something we will all do well to enjoy often.

Send nutrition questions to Leila5BBC@gmail.com
They may be posted in a future edition of the Bicycletter. Nutrition is for Every Body Leila Rinehart, MS, RD 9