It's in the Bag

The Benefits of Frozen Fruits and Veggies

By Donna Smith

Nutrition may be at the forefront during pregnancy, but so should convenience. Frozen fruits and vegetables combine both and can be a big time-saver for a mom-to-be. A world of variety and nutrition can lie right behind your freezer door.

"Frozen foods can be a very convenient way to help meet your nutrient needs during pregnancy," says Peggy O'Shea, a Boston-based registered dietitian and a member of the Massachusetts Dietetic Association board of directors.

While many women may steer clear of the frozen food aisles and head for the produce section, O'Shea says frozen can be just as nutritious – sometimes even more so. "The fresh fruits and vegetables that you find in the grocery store may have been picked before they are fully ripe and then stored and/or transported and forcefully ripened," she says. "Frozen vegetables, on the other hand, are generally picked at their peak and during their peak growing season and then immediately frozen. This means that they may retain more of the important vitamins and minerals that make them so healthy." But O'Shea does say that when produce is fresh, locally grown and in season, it is probably the best choice.

Fruits and vegetables are an important part of a mom-to-be's diet, and frozen options can help even women who don't like to cook come closer to their nutritional goals. "Try keeping bags of a variety of vegetables like spinach, broccoli, cauliflower or mixed varieties and also fruits such as peaches, melon and berries in your freezer," says O'Shea. "You can just take out as much as you want to defrost for one serving, re-tie the bag and keep it in the freezer for another day. It's a big time-saver and helps to reduce waste."

Because you can use a little and put it back in the freezer, it helps women who are dealing with the nausea, cravings and food aversions that come with pregnancy. "What may look good in the grocery store may not look good again for days or weeks after you get them home," says O'Shea.

Want to see more?

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• Summer Harvest: Preserving Homegrown Fruits, Vegetables and Herbs
• Wheel of Color: Mixing and Matching for Good Nutrition
• Talk about it!