frozen food, nutrition and you

Whenever possible, the less processing and closer a food is to its natural state, the better. This means that fresh vegetables and fruits are generally better than canned. Interestingly however, frozen produce is actually now considered to be as good or only slightly less nutritious than fresh. This is because many of the fruits and vegetables we buy frozen are actually picked when they are ripe and frozen soon thereafter. Some of the fresh produce we consume, especially in the winter months, can be picked weeks in advance of ripening and may even be exposed to substances to delay the ripening process. Vine-ripened or fresh from the garden produce always offer the most nutritional value.

Good vs. Bad Frozen Foods
Without knowing the value of frozen produce, many people overlook the frozen section entirely. But when fresh foods are not available or are out of season, frozen vegetables, fruit, breads, meat or fish make good alternatives. Many frozen items have excellent labels that can help you choose healthier options. Limit vegetables prepared in buttery or creamy sauces, for example, and realize that many frozen potato products are still high in fat even if you bake them. If possible, choose plain fish fillets and meats rather than those that are breaded or in sauces. Generally, the words lean or light in frozen products do truly reflect less fat. For desserts, consider frozen yogurt, sherbet or low fat dairy desserts in place of ice cream if you find them pleasurable alternatives.

Five of the best picks in the frozen food aisle include the following:
1. Frozen, "real" fruit juice. Look for 100 percent unsweetened products. They're generally cheaper than boxed and healthier.
2. Frozen vegetables and fruit, which can make a quick addition to meals. No peeling necessary.
3. Frozen low fat waffles topped with yogurt and fruit will make a quick, healthy breakfast. Just check the label and avoid hydrogenated fat or vegetable oil shortening.
4. Frozen, individual pizza crusts. Make your own mini-pizzas at home by topping with vegetables and lean protein options.
5. Low fat "TV dinners." These can be an excellent option to the drive-through when you're in a hurry as long as they're free of vegetable oil shortening and hydrogenated fat.

Interesting Ways to Use Your Freezer

• If you don't think you'll eat your dinner leftovers within 3 days, pop them into the freezer instead of the fridge. This way you can eat them at your convenience anytime in the next month.

• If you like to have a variety of bread products on hand but find they go moldy too quickly, store them in the freezer and simply toast or remove a few minutes before serving.

• Coffee stays much fresher in the freezer than in the cupboard. It's ready to use at any time.

• If you won't use all of your cheese in time, grate it and store in the freezer. It's a ready- to-go item whenever you need to sprinkle it and melt on anything.

• Most glass jars can be frozen assuming you allow at least an inch of headspace. Next time you won't finish off an entire jar of tomato sauce, simply put it in the freezer for future use.

Getting the Most Out of Your Freezer
Before stocking your freezer with all of these healthy options, ensure it is set at the right temperature - zero degrees. As many items may be stored for a long time, use a black marker on products without an expiry date; at least indicate the purchase date. Try to stock your freezer in a manner that allows for a first-in-first-out inventory system. Unfortunately, it's easy to jam the freezer so full that you resort to a last-in-first-out system. An over stocked freezer is also not great for optimal air circulation and freshness.