Part 2: Choose Your Fuel

All forms of fruits and vegetables can be healthy options. You may like the taste of one form over another. If you have only tried a vegetable in one form (for example, canned green beans), try it fresh or frozen. You may be surprised how different it tastes. Frozen and canned produce is picked at the peak of ripeness. This means the nutrients were able to fully develop before the plant was picked. This makes these choices very healthy, especially outside of the growing/harvest season.

Fresh

•  Choose a variety of fresh produce. Include ready-to-eat snacks like apples and baby carrots.

•  Buy produce that’s in season to help the environment and provide natural variety in your diet.

•  Grow your own, when possible.

Frozen

•  Choose frozen veggies without added sauces or salt. Add your own seasonings that have little or no salt or sodium.

•  Choose fruits without added sugar. Fruit has plenty of natural sugar.

Canned

•  Choose low-sodium added varieties.

•  Wipe off the top of the can before opening it.

•  Rinse the vegetables in a colander to reduce the sodium content further.

•  With canned fruit, look for options packed in water or 100% fruit juice. Avoid canned fruits that are packed in syrup.

Dried

•  Avoid choices with added sugar.

•  Drink a glass of water to replace the water that has been removed.