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Frequent Can Users, Average Can Users and Infrequent Can Users. The results provide evidence that Frequent Can Users consume more nutrient-dense food groups such as fruits, vegetables, dairy products, and protein-rich foods, and also have higher intakes of 17 essential nutrients including the shortfall nutrients—potassium, calcium and fiber—when compared to Infrequent Can Users. Therefore, in addition to fresh foods, diets higher in nutrient-dense canned food consumption can also offer dietary options which improve nutrient intakes and the overall diet quality of Americans.

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Abstract

In addition to fresh foods, many canned foods also provide nutrient-dense dietary options, often at a lower price, with longer storage potential. The aim of this study was to compare nutrient-dense food group intake and nutrient intake between different levels of canned food consumption in the US. Consumption data were collected for this cross-sectional study from 9761 American canned food consumers (aged two years and older) from The NPD Group's National Eating Trends ® (NET ®) database during 2011-2013; and the data were assessed using The NPD Group's Nutrient Intake Database. Canned food consumers were placed into three groups: Frequent Can Users (≥6 canned items/week); n = 2584, Average Can Users (3-5 canned items/week); n = 4445, and Infrequent Can Users (≤2 canned items/week); n = 2732. The results provide evidence that Frequent Can Users consume more nutrient-dense food groups such as fruits, vegetables, dairy products, and protein-rich foods, and also have higher intakes of 17 essential nutrients including the shortfall nutrients-potassium, calcium and fiber-when compared to Infrequent Can Users. Therefore, in addition to fresh foods, diets higher in nutrient-dense canned food consumption can also offer dietary options which improve nutrient intakes and the overall diet quality of Americans.

Keywords: canned food, food groups, nutrient-dense, nutrient intake, diet quality

1. Introduction

Proper nutrition is one of the most effective and least expensive ways to prevent and treat several chronic- and deficiency-related diseases [ 1]. A key component to proper nutrition entails finding and maintaining a healthy balance between calorie and nutrient intake. However, the ability to achieve a balance between calories and nutrients differs for individuals and populations across the globe, depending on a multiplicity of genetic, lifestyle and socioeconomic factors. The federal dietary guidance for industrially developed and westernized populations such as the general population in the US includes recommendations to reduce overall calorie intake (especially from added sugars and solid fats) and to increase intake of nutrient-dense foods such as vegetables, fruits, unsalted nuts and seeds, beans and peas, low-fat dairy, lean meats, and seafood [ 2]. All of these recommended foods, with the exception of dairy products, nuts, and seeds are commonly consumed in both fresh and canned varieties.

Canned foods are a core component of the diets of many Americans. A 2013 survey of more than 1000 Americans showed that greater than 60% of the respondents reported using canned foods at least once or twice each week [ 3]. Still, many Americans use these products for their cost and/or convenience; and not for their nutritional properties [ 3]. In general, fresh foods are recommended as the primary nutrient-dense dietary options, but fresh foods are not always available to all Americans due to seasonal, economic and geographic factors. Recent research has shown that canned options contain comparable nutrient profiles to fresh foods [ 4, 5, 6, 7], therefore nutrient-dense canned foods should be considered as healthy options alongside fresh foods, or as nutritious alternatives to fresh foods. Additionally, a study by Kapica et al., provided evidence that canned foods are some of the most cost-effective and accessible nutrient options available to Americans [ 5]. Furthermore, the 2010 Dietary Guidelines for Americans (DGA) promotes nutrient-dense canned foods such as vegetables, fruits, legumes and seafood (especially those which are low in salt and sugar) along with fresh and frozen options to meet the recommended dietary intakes for food groups and nutrient levels [ 2].

Although canned foods are featured in grocery stores, and used in restaurant meals and government assistance programs, the frequency of canned food consumption in the US has been on a steady decline over the last 10 years with Annual Eatings per Capita (AEPC) rates decreasing by 7.5% from 2003 to 2013. The "eat rate" ( i.e., the average number of times a using individual consumes a product during a two-week period) for canned foods has also declined by 4% over the same time course [ 8]. The misconceptions about the nutritional impact and healthfulness of canned foods, and their decreasing usage rate may both be contributing factors to the nutritional inadequacy of the American diet. The objective of this study was to compare and contrast the dietary intake and nutritional profiles of canned food consumers based on their frequency of canned food use to better understand the role that canned foods play in the American diet. This is the first study of its kind to compare food group intake and nutrient intake in US children and adults based on the frequency of canned food consumption.

2. Experimental Section

2.1. Sampling and Data Collection

The National Eating Trends (NET ®) database has continuously tracked representative sample of adults' and children's total diet consumption for 30 years and is conducted year round to be able to account for changes in weekly and seasonal eating behaviors. For this study, data were collected annually from 2500 US free-living households in NPD NET ® database and NPD's Nutrient Intake Database over the course of two years (February 2011 to February 2013). NPD received ethical approval for this study from the Council of American Survey Research Organizations (CASRO) and adhered to the mandated CASRO Code of Standards and Ethics for Survey Research. The NET ® database is a nationally representative sample using a stratified quota sample of present demographic composition to meet U.S. Census Bureau demographic targets. Its main purpose is to capture all foods and beverages consumed by each family member in a household, both in home and away from home, during 14 consecutive days each year. NPD's Nutrient Intake Database used in this study provides estimates of daily intake at the individual level for calories, macronutrients and micronutrients. The database calculates nutrient intake data by integrating the eating frequency from the NET ® database with average serving sizes from the What We Eat in America (WWEIA) dietary intake interview component of the National Health and Nutrition Examination Survey (NHANES) and nutrient values from the United States Department of Agriculture's (USDA) National Nutrient Database for Standard Reference.

Panelists were recruited from a national mail panel to participate in NPD's NET ® survey. Candidate panelists received a sample diary, instructions, and one actual daily diary to complete and return. Only panelists returning acceptable diaries were asked to participate in the 14-day study. Each panelist was responsible for the food records for their entire household. The individual sample was therefore comprised of all household members from participating households. All households had to pass quality control checks on the completeness of their food diary reporting. Households had to return at least 10 of 14 diaries to be considered eligible for the quarterly sample. Each diary captured all foods and beverages consumed in-home, carried-from-home, and away-from-home, in separate sections. Meal occasions were identified as main meals or snacks. Information collected included detailed food descriptions, including brand names, preparation methods, and appliances used.

2.2. Analysis

Food diary data were initially analyzed from 2000 households per year ( n = 4000 households total), resulting in food diaries from approximately 5000 individuals per year ( n = 10,000 total), and over 200,000 eating occasions annually ( n > 400,000 eating occasions total). The final analysis focused on individuals two years and older ( n = 9761). Depending on their consumption habits, canned food consumers were placed into three groups: Frequent Can Users (FCU); n = 2584, Average Can Users (ACU); n = 4445, and Infrequent Can Users (ICU); n = 2732. FCU were defined as those individuals who consumed canned foods six or more times in the two weeks study period, while ICU consumed canned foods 1-2 times over the two-week study period. ACU consumed canned goods between three to five times during the two-week study period, and were not included in the final analysis. Two groups were singled out and dichotomized for further investigation and comparison of canned food consumption-infrequent users relative to frequent users. Additional analysis was performed to determine the overall and subcomponent diet quality on selected days. Specifically, to compare essential nutrient intake on days when canned foods were eaten versus days when canned foods were not eaten.

Data extraction and analysis of food and nutrient intake was performed on the NPD's NET ® intake diary panel and Nutrient Intake databases. Foods were placed into categories such as "Canned," "Ready-to-Eat (RTE)," "Homemade," "Fresh," "Frozen," and "Refrigerated." Canned foods included base dish/additive canned foods ( i.e., processed fruit, processed vegetables/legumes, finfish, soup, processed meat and combination dishes that are canned or in aluminum/metal packaging). Consumption data were used to estimate canned food eating occasions over the two-week period.

For each variable, estimates of the mean were given, as were standard deviations where appropriate. A 95% confidence interval (95% CI) was used for the mean. Two-tailed t-tests were used and the significance was set at CI > 97.5%, (or p ≤ 0.025). Tests of significance were completed for participants who were frequent can users and for participants who were infrequent can users. NPD's Nutrient Intake data was processed in SAS software version 9.3 (2011, SAS Institute, Cary, NC, USA).

3.1. Study Demographics and Sample Sizes

The final sample consisted of 5316 survey respondents-1165 children and adolescents between the ages of 2-17 years and 4151 adults (64% female, 36% male) over the age of 18 years. The ACU group ( i.e., those who consumed 3-5 cans in the two-week study period) and children under two years of age were not included in the final analysis. The data from children over the age of two years, adolescents and adults were merged and analyzed together in order to focus on the dietary and nutritional differences between frequent and infrequent canned food users in the general American population. The FCU group ( n = 2584) consumed canned food six or more times in the two-week study period while the ICU group ( n = 2732) consumed canned food two or less times in the two-week study period. There were no significant differences in age, gender or body mass index (BMI) between the FCU and ICU groups (). The percentage of frequent and infrequent canned food users was similar in households earning between $10,000 and $70,000 per year, while, households with earnings over $70,000 per year was comprised of a higher percentage of infrequent can users (31.2%) than frequent users (23.2%) (). The FCU group was significantly more likely to participate in the Supplemental Nutrition Assistance Program (SNAP) government assistance program than the ICU group; and almost twice as likely to participate in the Women, Infants and Children (WIC) program, although this difference did not reach statistical significance (). When combined, there were approximately 40,000 instances of canned food consumption during the two-week period between the two groups, with the FCU group accounting for approximately 2/3rds of the total consumption of canned foods.

Table 1

3.2. Food Group Intake and Eat Rate

A comparison of food group intake between infrequent and frequent canned food consumers showed that the FCU group had significantly higher average daily intake of the four primary nutrient-dense food groups; fruits, vegetables, dairy and protein foods ( p < 0.01) (). Compared to the ICU group, the FCU consumed 30.3% more servings of fruit, 21.4% more servings of vegetables, 18.2% more servings of milk, yogurt and cheese, and 8.5% more servings of protein-rich foods such as meat, fish, poultry, beans, eggs, and nuts (). Over the course of two week study period, the average Eat Rate was also recorded for fruits, vegetables/legumes, finfish, processed meat and combination dishes (). Eat Rate is defined as the average number of times a using individual consumes a product during a two-week period. When compared to the ICU group, the FCU group had a 116% higher Eat Rate of canned vegetables/legumes, and a 58% higher Eat Rate of canned fruits ( p < 0.01). Interestingly, when compared to the ICU group, the FCU group also had a 20% higher Eat Rate of fresh vegetables/legumes, and 6% higher Eat Rate of fresh fruits ( p < 0.01). The only category of food in which the ICU group had a significantly higher Eat Rate compared to the FCU group was fresh finfish (13% higher for the ICU group), while the ICU group had a 48% lower Eat Rate of canned finfish ( p < 0.01).

3.3. Nutrient Intake

The FCU group took in significantly higher amounts of 18 essential nutrients and fibers as well, when compared to the ICU group (). On average, the FCU group took in approximately 3 g more fiber (~20% more), 154 mg more calcium (~16% more), 38 mg more magnesium (~16% more), 24 mg more vitamin C (~31% more), 147 µg more vitamin A (~22% more), and 49 µg more folate (~12% more) each day (). The FCU group also took in an average of 454 mg more potassium (~19% more), and 420 mg more sodium (~12% more) per day than the ICU group (). As shown in , the FCU group met or exceeded the Recommended Dietary Allowance (RDA) for 16 different nutrients and fibers on significantly more days during the two-week study than the ICU group. Compared with the ICU group, the FCU group had a significantly higher percentage of days meeting or exceeding the RDA for protein (85.8% vs. 90.5%, respectively), and fiber (3.1% vs. 7.7%, respectively). Compared to the ICU group, the FCU group also had a higher percentage of days meeting or exceeding the RDA for the fat-soluble vitamins, vitamin A (31.8% vs. 45.7%, respectively), and vitamin E (4.1% vs. 7.6%, respectively). The FCU group met or exceeded the RDA for seven water-soluble vitamins (vitamin C, thiamin, riboflavin, niacin, vitamin B6, folate, and vitamin B12). The RDA for three of the water-soluble vitamins (vitamin C, vitamin B6, and folate) was met or exceeded by an average of over 10% more often during the two-week study period by the FCU group, when compared to the ICU group. Furthermore, the FCU group met or exceeded the RDA for six minerals (calcium, magnesium, phosphorus, iron, zinc, and selenium), with the RDA for calcium, magnesium and zinc being met or exceeded by an average of over 9% more often during the two-week study period, compared to the ICU group.

Table 2

3.4. Canned Food Days vs. Non-Canned Food Days

Further analysis was performed to determine the differences in nutrient intake between the ICU and FCU groups on days when canned foods were or were not consumed. The results showed that on days when canned foods were consumed, a significantly higher percentage of people in FCU group met or exceeded the RDA for 15 different nutrients, compared to the ICU group (). Additionally, when compared to the ICU group, a significantly higher percentage of the FCU group also met or exceeded the RDA for the same 15 nutrients on days when canned foods were not consumed. Some of the largest differences in nutrient intake between the FCU and ICU groups were for vitamin A (17% higher on canned food days; 10% higher on non-canned food days); vitamin C (17% higher on canned food days; 15% higher on non-canned food days); folate (15.4% higher on canned food days; 9.9% higher on non-canned food days); vitamin B6 (13.8% higher on canned food days; 8.8% higher on non-canned food days); and calcium (12.8% higher on canned food days; 8.5% higher on non-canned food days). Although the percentage of people meeting or exceeding the RDA for dietary fiber intake did not significantly differ between the ICU and FCU groups on either canned or non-canned days, there were nearly three times as many people in the FCU group who met or exceeded the requirement on days in which canned foods were consumed, compared to the ICU group (9.4% vs. 3.9%, respectively).

Table 3

4. Discussion

The data show that in an average two-week period, 8 out of 10 Americans surveyed consumed at least one canned food. Of those 80% of Americans who consumed canned foods, the average individual partook in approximately five canned food eating occasions in those two weeks, or, roughly one canned food every three days. This analysis, however, did not focus on average can users (35.1% of the initial population surveyed) but instead focused on canned food users in the upper and lower tertiles of US canned food consumption in order to determine how the most frequent and least frequent of canned food consumers compared nutritionally to each other.

The results of this study indicate that more frequent canned food consumption is associated with healthier eating patterns, such as greater intake of several DGA recommended food groups and higher daily nutrient intakes. This analysis provides evidence that frequent canned food consumers took in more nutrient-dense foods such as fruits, vegetables and legumes, when compared to infrequent canned food consumers (). The FCU group also ingested significantly higher amounts of fiber and protein, and 17 different essential micronutrients over the two-week study period (). These results are promising for health and nutrition professionals and nutrition education programs which have often been hesitant to recognize canned foods as nutritionally robust options for meeting dietary requirements. However, the overall results regarding nutrient intakes for both the ICU and FCU study groups-and for Americans in general-are still far from the ideal amounts recommended by the DGA.

Many Americans have the means to follow the recommendations in the 2010 DGA if they choose to do so, but the current US overweight and obesity statistics along with past National Health and Nutrition Examination Survey (NHANES) data show that the majority of Americans are either not aware of the DGA recommendations, or simply do not understand or conform to them [ 9, 10]. Additionally, the federal recommendations to consume more nutrient-dense foods and less calorie-dense/nutrient-poor foods pose a challenge to a substantial number of Americans who do not have the means to do so ( i.e., for reasons having to do with cost and/or accessibility). For example, over 14% Americans receive assistance from the SNAP program [ 11], but, even with this assistance, they still tend to have lower diet quality scores than non-SNAP participants with similar incomes [ 12]. Furthermore, 7% of Americans, or roughly 23.5 million people live in urban or rural areas known as "food deserts," which have limited access to fresh, healthy and affordable food [ 13]. Therefore, several DGA recommended items such as fresh produce or fresh seafood are not always available options for many Americans. However, canned foods are a way to get many of these recommended foods and their unique array of nutrients at affordable prices, even in underserved areas such as food deserts.

Relative to the ICU group, the FCU group were twice as likely to be participants in the government assistance programs-SNAP (11.9% vs. 23.5%, respectively) and WIC (6.3% vs. 11.8%, respectively) -highlighting the important role canned foods play for individuals facing economic hardships and who have less access to fresh and frozen food varieties. The percentage of participants in the WIC program did not reach significant difference between ICU and FCU groups in this study (), but this lack of a difference is only due to the fact that children under 6 years old ( i.e., all infants and a large percentage of children) were not included in the final analysis. In fact, canned fruits, vegetables, fish and beans are all WIC-eligible foods [ 14], and WIC recommends low-salt and low-sugar canned and jarred foods as part of a healthy infant and toddler feeding program [ 15].

A 2012 study by Kapica et al., provided evidence that canned foods, including vegetables, fruits, fish and beans actually provided nutrients at a lower or comparable cost compared to fresh, frozen or dried options [ 5], showing that cost-effective, accessible, and nutrient-dense food options can be available in some of the lowest income and highest food insecure areas in the US. While fresh produce and seafood are often perceived as some of the healthiest dietary options [ 3], the 2010 DGA repetitively suggests that fresh, frozen and canned vegetables and fruits all count towards the DGA recommendations [ 2]. Additionally, canned or tinned seafood such as albacore tuna, anchovies, sardines, and salmon are all rich sources of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are recommended by DGA, especially for pregnant and breastfeeding mothers [ 2]. Canned seafood is also a source of three of the four DGA "nutrients of concern": with canned sardines being a good source of calcium; canned salmon, sardines and tuna being good sources of vitamin D; and canned clams containing 542 mg of potassium per serving [ 2].

While potassium is designated as a "nutrient of concern" by the DGA because it is a shortfall nutrient in the US diet, sodium is considered a "nutrient of concern" of because it is generally over consumed in the US diet. The DGA aims to reduce dietary sodium intake in the US diet since excess amounts can negatively affect several chronic diseases such as hypertension, diabetes and kidney disease [ 2]. Canned foods are often associated with sodium intake, but according to the Centers for Disease Control and Prevention (CDC), canned foods such as fruits and vegetables are not one of the top ten sources of sodium in the US diet [ 16]. Additionally, nutrient-dense canned foods such as fruits, vegetables and legumes come in many low-sodium and sodium-free options. Moreover, studies have shown that simply rinsing off sodium-containing canned foods such as vegetables and beans can reduce sodium content by up to 41% [ 17]. The results from this study show that the FCU group consumed more sodium than the ICU group (), however the FCU group also consumed more potassium as well; and the difference in potassium intake between groups was greater than for sodium intake (~19% vs. ~12%, respectively). The sodium/potassium ratio was also 7% lower in the group which consumed canned foods more frequently (1.49 for ICU vs. 1.39 for FCU). The sodium/potassium ratio has been shown to be a more representative indicator of cardiovascular disease and hypertension risk than sodium intake levels alone [ 18, 19], with increased potassium levels being shown to be able to diminish the negative effects of sodium on hypertension [ 20]. Although high sodium intakes are epidemic in the US, they are not really an issue specific to canned foods, rather they are a ubiquitous part of the US food supply and American eating patterns as a whole.

While this research has focused on canned food consumption and essential nutrient intake, canned foods are also comparable to fresh foods as a source of antioxidants and bioactive components. In 2012, Durst and Weaver provided evidence that the canning and storage process can increase the content of certain nutrients and antioxidant function in peaches after 3 months [ 21]. This phenomenon likely occurs during processing in which the inactivation of degradation enzymes inhibits the breakdown of ascorbic acid and other antioxidants. The researchers showed that vitamin C, folate and antioxidant levels as measured by ferric reducing antioxidant power (FRAP) assay were all higher when compared to fresh peaches. Importantly, the measurements showed that folate, vitamin C, and antioxidants levels were stable over the three months storage period in the canned peaches, and most alterations in nutrient content occurred during processing and not over the storage period. So, while the thermal treatment used in the canning process can result in the breakdown or transformation of some water-soluble vitamins, the remaining nutrients are much more stable over time compared to those in fresh or frozen products since there is less exposure to oxidation and microbial threats [ 6, 7]. Recent research has even shown that the thermal processing techniques used in the canning process may actually preserve or enhance some nutritional qualities in nutrient-dense foods such as canned beans, vegetables and fruits when compared to fresh foods [ 4, 22, 23, 24].

Generally, fresh and canned foods contain similar quantities of most fat-soluble vitamins, minerals and fiber. Although, there is evidence that some nutrient and bioactive losses occur during the canning process, there is also evidence to the contrary, therefore it is important to recognize that the consumption of nutrient-dense canned foods are a viable and cost effective way to contribute to the overall nutritional quality of the diet [ 6, 7]. The canning process may even increase the bioavailable levels of certain carotenoids with the best known example being the increase in lycopene in processed tomato products [ 4]. Additionally, processed tomatoes have higher β-carotene levels compared to fresh tomatoes, as do a variety of other fruits and vegetables which can range up to 50% higher than their fresh counterparts [ 25]. Furthermore, the canning process has also been shown to improve the protein (>7%) and fiber (>5%) content of multiple bean varieties, while also reducing the quantity of lectins [ 22]. While the canning process can improve the nutrient and bioactive levels of certain foods, it is also been shown to reduce the levels of certain nutrients in some foods as well [ 21, 22]. Therefore, the canning process likely affects all foods differently, and the changes in overall nutrient and bioactive profile cannot be fully extrapolated from the currently available body of science. Further research is needed on different canning processes, storage times, and the resultant nutrient and bioactive profiles of canned foods in order to better understand how these foods affect the overall nutritional intake of their consumers.

There are several strengths to this analysis. For one, it is based on a large, nationally representative sample including both children and adults. Additionally, the data are drawn from two-week averages instead of single-day recall data. This study is limited in scope since it was an observational study; therefore the causality of the observed effects cannot be conclusively determined. As with all dietary survey data, the accuracy of the estimates are dependent on the accuracy of survey respondents. Finally, while canned food use is fairly easy for individuals to determine at home cooked meals, they are not as easy to identify when eating out or away from home. Therefore, misidentification and potential underestimation of canned food use away from home may have skewed the data towards lower canned food use in populations who frequently consume meals away from home.

5. Conclusions

In summary, this analysis indicates that children and adults in the US who frequently consume canned foods, have higher nutrient intakes and healthier eating habits compared to those who infrequently consume canned foods. In this study, frequent canned food consumption was associated with higher intakes of 17 essential nutrients including calcium, potassium and fiber-three shortfall nutrients according to the 2010 Dietary Guidelines for Americans. Frequent canned food consumption was also associated with a greater likelihood of consuming nutrient-dense food groups recommended by the Dietary Guidelines for Americans such as: fruits, vegetables, dairy products and protein foods. Therefore, in addition to fresh foods, nutrient-dense canned foods should be promoted by health and nutrition professionals for their ability to improve nutrient intakes and the diet quality of Americans.

Acknowledgments

This research was funded by the Can Manufacturers Institute and utilized data from The NPD Group's National Eating Trends ® (NET ®) Database and Nutrient Intake Database. I would like to thank Jennifer Phillips and her team at The NPD Group for their assistance on data collection and technical research.

Conflicts of Interest

The author received consulting fees from the Can Manufacturers Institute. The funding sponsors had no role in the design of the study, in the collection, analyses, or interpretation of the data; or in the writing of the manuscript. All conclusions are those of the author. There are no other potential conflicts to be reported.

References

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25. Lessin W.J., Catigani G.L., Schwartz S.J. Quantification of [ cis- trans isomers of provitamin A carotenoids in fresh and processed fruits and vegetables. J. Agric. Food Chem. 1997;45:3728-3732. doi: 10.1021/jf960803z. [ CrossRef] Google Scholar]

# data[].attributes.attachment_link.title
Frequent Canned Food Use is Positively Associated with Nutrient-Dense Food Group Consumption and Higher Nutrient Intakes in US Children and Adults

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In addition to fresh foods, many canned foods also provide nutrient-dense dietary options, often at a lower price, with longer storage potential. The aim of this study was to compare nutrient-dense food group intake and nutrient intake between different ...

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Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content. In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.

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Frozen foods are an affordable way get your daily dose of fruits and vegetables. In fact, families who incorporate frozen foods into their normal routine may have better diet quality. With so many choices in the frozen foods aisle, there are plenty of opportunities to find something you like.

Benefits of Frozen

Fruits and vegetables are picked at peak ripeness and often frozen within hours, locking in nutrients and flavor. Generally, frozen foods retain their vitamins and minerals and there is no change to the carbohydrate, protein or fat content. In some cases, frozen foods have more vitamins and minerals compared to fresh because fresh foods lose vitamins and minerals over time while freezing preserves nutrients.

Frozen foods can be a convenient and affordable way to incorporate healthful foods from every food group, including whole grains, fruits, vegetables, protein and dairy. In addition to a time-saving convenience, frozen foods can be a benefit for individuals with limited kitchen space or utensils. Not only can frozen foods be more affordable in price, but they also can aid in reducing food waste.

Choosing Wisely

Not all frozen foods are created equal - many can be high in saturated fat, added sugars and salt. When selecting frozen foods, look at the Nutrition Facts label and ingredients list and avoid those with added sauces.

When selecting frozen meals or convenience foods, compare Nutrition Facts labels to find nutritious choices. Keep in mind that some frozen dinners are considered more than one serving, which means you will need to double or triple the calories and nutrients listed in the Nutrition Facts if you eat the entire package. Choose those that are lower in saturated fat, added sugars, and salt and higher in fiber, vitamin and mineral content.

Keep it Safe

To keep frozen foods safe, follow cooking methods specified on the package. The safest way to thaw frozen foods is in the refrigerator. When thawing meat in the refrigerator, make sure juices do not drip onto other foods. To thaw in a hurry, place the food in a leak-proof plastic bag and submerge it in cold water until thawed, replacing the cold water every half hour and cooking it immediately after thawing. Foods also can be thawed in the microwave and should be cooked immediately after thawing.

# data[].attributes.attachment_link.description
Frozen foods are an affordable way get your daily dose of fruits and vegetables. In fact, families who incorporate frozen foods into their normal routine may have better diet quality. With so many choices in the frozen foods aisle, there are plenty of opportunities to find something you like.

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Quotes from Gabrielle McGrath, about frozen food.

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Quotes from Gabrielle McGrath, about frozen food.

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As a registered dietitian, and thanks to some innovators in the frozen foods industry, I can confidently tell you that frozen meals could be exactly what you need in your life if you struggle with food waste, portion control, or obtaining adequate nutrients—you just have to find the right ones.

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Published by Gabrielle McGrath, MS, RD, LDN

Growing up, cooking and food was always a big deal in my family. My grandmother and mother cooked dinner almost every single night of the week to make sure all of their children were always nourished with delicious, home-cooked meals. They valued taking care of people and the art of cooking above all else. Their passion for food and cooking inspired me to take cooking classes all through high school. In college, I ended up in a class called "Ecogastronomy." It is the study of "Farm to Fork." This course blew my mind. I had never been so intrigued by a course in my life. I soon after found out what a registered dietitian was. "There is a job out there that involves food and helping people be the best version of themselves?! Sign me up!" That was the best decision of my life. I am so proud to be a registered dietitian and I truly believe it brought all of my innate and learned values together into the perfect career path. ---- What do you do at Baze? At Baze, I work on the Business Development team. I help build partnerships with health professionals, businesses, and food companies that align with our mission of ending nutrient deficiencies across the US. I also dip into research, content creation, and marketing. The RDs here wear a lot of hats, which is one of the best parts of being a Baze RD! The future of health that I would like to see looks like: Putting an end to food restrictions due to poor body images, ending food disparities for all, and shifting our country's focus from disease treatment to disease prevention with the help of personalized nutrition. If you could give Baze users one piece of advice, it would be: Take your vitamins, find a hobby that gets you to move your body, drink more water, eat real food, and be more mindful. A healthy life is far less serious and far more simple than most people think. Who or what inspires you? Many people in my life inspire me including my parents, sister, and mentors. More recently, I have been fortunate enough to be inspired by the people I work with at Baze. I am proud to say that every single person I work alongside is hardworking, optimistic, intelligent, and caring. What are some of your favorite hobbies? Outside of work, I love to do yoga and meditation to work on my mindfulness. When it is nice out, you'll find me biking, hiking, or at the beach on the Cape. I absolutely love New England snow for ski days as well. I cook and bake any chance I get in my crazy, busy life. Most importantly, I spend a lot of time with my close friends and my big family. View all posts by Gabrielle McGrath, MS, RD, LDN

There may be 99 problems to eating healthier, but knowledge is usually not one of them. Most of us know that it can be helpful to eat more fruits, vegetables and whole grains, eat less processed foods, and cut down on sugar and fat. But knowledge is not always enough to change behavior.

Behavior change science shows us that new habits have to be easy, accessible, realistic, and close to equal satisfaction compared to previous behavior. So while I could get on my soapbox and talk about all the factors that impact our food choices on a daily basis, I instead want to provide one solution to you.

Frozen food.

If you're thinking "did she really just say frozen food..?" Yes, yes I did.

Let's be clear. Frozen foods are just one piece of the puzzle that can make it more likely for all of us to choose healthy foods the majority of the time. There are clearly many deeply rooted issues that need to be addressed regarding our nation's health epidemics. In this blog though, I want to provide a guide for you on one way you and your loved ones can eat healthier without needing to do a complete overhaul. And perhaps surprisingly, that is with frozen foods.

Frozen food has a bad rap

Historically, frozen foods have gotten a "meh" rating from dietitians and consumers alike. Think of the mushy, homogeneously-colored TV dinners from years back for example. Additionally, some frozen food companies load their meals with sodium and fat for better taste and longer shelf life. This also allows them to mask lower-quality ingredients that aren't as nutritionally sound.

However, the tides have been turning over the last several years

As a registered dietitian, and thanks to some innovators in the frozen foods industry, I can confidently tell you that frozen meals could be exactly what you need in your life if you struggle with food waste, portion control, or obtaining adequate nutrients-you just have to find the right ones.

Finding the right foods in the freezer aisle

Take a look at the nutrition facts and ingredient labels for some of the following categories. Your meal does not necessarily have to meet all of the following criteria. These guidelines can be a good place to start when shopping though.

Fruit and vegetable content: Check the ingredient label and product photos and aim for meals that have a good amount of produce in them.

Nutrient content: Look for meals that provide some of the following nutrients: potassium, calcium, vitamins A and D, and iron.

Fiber: Look for meals with at least 5g of fiber to help keep you full.

Sodium: There's not a magic number here, but for a frozen meal, it can be helpful to look for options that provide less than 30% of your daily recommended sodium.

Saturated fat: This type of fat can impact your cardiovascular health so aim for meals with less than 5g.

Trans fats: Most food companies have been forced to switch to ingredients that don't contain this type of fat, which can have a negative impact on your heart health, but double-check the Nutrition Facts label to ensure you're choosing options with no trans fats.

Fortunately, quite a few brands are making this as easy as possible. Check out our dietitian-curated Food Guide for specific nutrient-dense frozen food options tailored to specific nutrients, including two of our favorite brands and partners.

Eat Right Lifestyle Delivery Meal Plans
Choose from one of 3 different subscription-based, customizable, and ready-to-eat meal plans. Each meal, on average, is a good source of six of the ten essential nutrients we measure. Click here and use code BAZE at checkout for 50% off .

Performance Kitchen
Flash-frozen meals, which can be purchased in-store or online, including our Baze-approved meal bundles . These bundles are a good source of vitamin D, omega-3, and magnesium, and can be delivered right to your door.

The many benefits of healthy frozen meals

Contains more nutrients

Nowadays, frozen meals are often flash-frozen, which means they're quickly frozen at a lower temperature. This is important because the cellular integrity of the food is not damaged, which allows all the nutrients to be fully retained and preserved. (PSA: this method of freezing also preserves the structural integrity of the food upon reheating-meaning no more mushy, sloppy, or odd textured frozen foods!)

Since fruits, vegetables, and other items are harvested at their peak ripeness and flash-frozen within hours of harvesting, in many instances, frozen foods contain more nutrients than their fresh counterparts that have traveled miles in a truck to your grocery store.

In fact, a study published in the Journal of the Academy of Nutrition and Dietetics found that people who regularly ate frozen meals had higher daily intakes of important nutrients such as protein, fiber, and potassium. ¹

Saves time

Let's face it, you likely spend 8+ hours of the day working. The rest of the day is spent cleaning, doing laundry, running errands, trying to get exercise in, food shopping, maintaining the house and yard work, taking care of the kids, and doing other things that fuel your passions. It is crucial to be able to save time any chance you get. Heating up a meal out of your freezer will take less than 10 minutes out of your day.

Saves money

For example, 16 ounces of fresh strawberries from Whole Foods currently retails at $4.99 while 16 ounces of frozen strawberries are just $1.99.

Additionally, you are not wasting the average $28.00 per week worth of food that goes bad before you eat it. ⁶

Reduces waste

Buying frozen foods can help you, your supermarket, and the whole supply chain waste less.

Controls portions

Depending on many personal factors, you may need more or less food than what's provided in one frozen meal. Regardless, because frozen meals come in single-serving sizes, they can help us learn and choose portions wisely.

The next time you're at the grocery store, remember:

Don't be afraid of frozen food.

If you have any questions or concerns regarding your nutrient levels or frozen meals, shoot us an email at dietitians@baze.com .

Curious where your nutrient levels stand? Check out the Baze Starter Kit . You'll get an in-depth look at your nutrient levels, monthly personalized supplements, and allows you to talk directly with a Baze dietitian about your results.

References:

1. EurekAlertAAAS. (2014, October 20). Frozen meal eaters have better intakes of key nutrients for fewer calories than QSR eaters. Retrieved from https://www.eurekalert.org/pub_releases/2014-10/kny-fme102014.php

2. Save The Food. (n.d.). Retrieved from https://savethefood.com/.

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View all posts by Gabrielle McGrath, MS, RD, LDN

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Are Frozen Meals Healthy? A Dietitian Sets the Record Straight

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Published by Gabrielle McGrath, MS, RD, LDN Growing up, cooking and food was always a big deal in my family. My grandmother and mother cooked dinner almost every single night of the week to make sure all of their children were always nourished with delicious, home-cooked meals.

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Salt, sugar, and preservatives are sometimes added during the canning process. Some canned foods can be high in salt. While this does not pose a health risk for most people, it may be problematic for some, such as those with high blood pressure. They may also contain added sugar, which can have harmful effects.

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Canned foods are often thought to be less nutritious than fresh or frozen foods.

Some people claim they contain harmful ingredients and should be avoided. Others say canned foods can be a part of a healthy diet.

This article explains everything you need to know about canned foods.

What is canned food?

Canning is a method of preserving foods for long periods by packing them in airtight containers.

Canning was first developed in the late 18th century as a way to provide a stable food source for soldiers and sailors at war.

The canning process can vary slightly by product, but there are three main steps. These include:

Processing. Food is peeled, sliced, chopped, pitted, boned, shelled, or cooked.

Sealing. The processed food is sealed in cans.

Heating. Cans are heated to kill harmful bacteria and prevent spoilage.

This allows food to be shelf-stable and safe to eat for 1-5 years or longer.

Common canned foods include fruits, vegetables, beans, soups, meats, and seafood.

Summary
Canning is a method used to preserve foods for long periods. There are three main steps: processing, sealing, and heating.

How does canning affect nutrient levels?

Canned foods are often thought to be less nutritious than fresh or frozen foods, but research shows that this is not always true.

In fact, canning preserves most of a food's nutrients.

Protein, carbs, and fat are unaffected by the process. Most minerals and fat-soluble vitamins like vitamins A, D, E, and K are also retained.

As such, studies show that foods high in certain nutrients maintain their high nutrient levels after being canned (, ).

Yet, since canning typically involves high heat, water-soluble vitamins like vitamins C and B can be damaged ( 3, , ).

These vitamins are sensitive to heat and air in general, so they can also be lost during normal processing, cooking, and storage methods used at home.

However, while the canning process may damage certain vitamins, amounts of other healthy compounds may increase ().

For example, tomatoes and corn release more antioxidants when heated, making canned varieties of these foods an even better source of antioxidants (, ).

Changes in individual nutrient levels aside, canned foods are good sources of important vitamins and minerals.

In one study, people who ate 6 or more canned items per week had higher intakes of 17 essential nutrients, compared with those who ate 2 or fewer canned items per week ().

Summary
Some nutrient levels may decrease as a result of the canning process, while others may increase. Overall, canned foods can provide nutrient levels comparable to those of their fresh or frozen counterparts.

Canned foods are affordable, convenient, and don't spoil easily

Canned foods are a convenient and practical way to add more nutrient-dense foods to your diet.

The availability of safe, quality foods is lacking in many parts of the world, and canning helps ensure people have access to a wide variety of foods throughout the year.

In fact, nearly any food can be found in a can today.

Also, since canned foods can be stored safely for several years and often involve minimal prep time, they're incredibly convenient.

What's more, they tend to cost less than fresh products.

Summary
Canned foods are a convenient and affordable source of essential nutrients.

They may contain trace amounts of BPA

BPA ( bisphenol-A) is a chemical that's often used in food packaging, including cans.

Studies show that the BPA in canned food can migrate from the can's lining into the food it contains.

One study analyzed 78 canned foods and found BPA in over 90% of them. Furthermore, research has made it clear that eating canned food is a leading cause of BPA exposure (, ).

In one study, participants who consumed 1 serving of canned soup daily for 5 days experienced more than a 1,000% increase in the levels of BPA in their urine ().

Although the evidence is mixed, some human studies have linked BPA to health problems like heart disease, type 2 diabetes, and male sexual dysfunction (, ).

If you're trying to minimize your exposure to BPA, eating a lot of canned food is not the best idea.

Summary
Canned foods may contain BPA, a chemical that has been associated with health problems like heart disease and type 2 diabetes.

They may contain deadly bacteria

While it's extremely rare, canned foods that weren't processed properly may contain dangerous bacteria known as Clostridium botulinum.

Consuming contaminated food can cause botulism, a serious illness that can lead to paralysis and death if left untreated.

Most cases of botulism come from foods that have not been canned properly at home. Botulism from commercially canned food is rare.

It's important to never eat from cans that are bulging, dented, cracked, or leaking.

Summary
Canned foods that weren't processed properly may contain deadly bacteria, but the risk of contamination is very low.

Some contain added salt, sugar, or preservatives

Salt, sugar, and preservatives are sometimes added during the canning process.

Some canned foods can be high in salt. While this does not pose a health risk for most people, it may be problematic for some, such as those with high blood pressure.

They may also contain added sugar, which can have harmful effects.

Excess sugar has been associated with an increased risk of many diseases, including obesity, heart disease, and type 2 diabetes (, , , , 19).

A variety of other natural or chemical preservatives may be added as well.

Summary
Salt, sugar, or preservatives are sometimes added to canned foods to improve their flavor, texture, and appearance.

How to make the right choices

As with all foods, it's important to read the label and ingredient list.

If salt intake is a concern for you, choose the "low sodium" or "no salt added" option.

To avoid extra sugar, choose fruits that are canned in water or juice instead of syrup.

Draining and rinsing foods can also lower their salt and sugar contents.

Many canned foods do not contain any added ingredients at all, but the only way to know for sure is to read the ingredient list.

Summary
Not all canned foods are created equal. It's important to read the label and ingredient list.

The bottom line

Canned foods can be a nutritious option when fresh foods aren't available.

They provide essential nutrients and are incredibly convenient.

That said, canned foods are also a significant source of BPA, which may cause health problems.

Canned foods can be a part of a healthy diet, but it's important to read labels and choose accordingly.

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Canned foods are often thought to be less nutritious than fresh or frozen foods. Some people claim they contain harmful ingredients and should be avoided. Others say canned foods can be a part of a healthy diet. This article explains everything you need to know about canned foods.

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The thing these four articles show is there is both good and bad things about each. Just like normal foods with frozen and canned foods you have to pay close attention between the vitamins and minerals while also paying attention to the sugar and preservatives added.

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In recent weeks, as shoppers have looked to stock up on food that lasts, sales of canned and frozen food have surged. Even freezer sales are up. But many of us are taught to believe that when it comes to fruit and vegetables, nothing is as nutritious as fresh produce.

By reaching for tinned or frozen versions, are we doing a disservice to our health?

When answering this question, it's important to remember that food is most nutritious at the point of harvest, says Fatima Hachem, Senior Nutrition Officer at the UN's Food and Agriculture Organization. Fresh produce starts degrading as soon as it's picked from the ground or tree, because that ground or tree is its source of nutrients and energy.

"Vegetables destined for cooking fresh might lose some of their nutritional value if they stay for long on the shelves," Hachem says.
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Once picked, that fruit or veg is still using its own nutrients, breaking them down in order to keep its cells alive. And some nutrients are particularly vulnerable. Vitamin C, which helps the human body absorb iron, helps reduce cholesterol levels and protects against free radicals, is also especially sensitive to oxygen and light.

Refrigerating produce slows down the process of nutrition degradation, although the rate at which nutritional value is lost varies from one product to the next.

In 2007, Diane Barrett, a former food science and technology researcher at the University of California, Davis, reviewed numerous studies looking into the nutritional content of fresh, frozen and tinned fruits and vegetables. She found that spinach, for example, loses 100% of its vitamin C content in seven days if stored at a room temperature of 20C (68F); it loses 75% if refrigerated. But carrots, by contrast, only lose 27% of their vitamin C content when stored for a week at room temperature.

"Spinach is very thin, so there's more loss of moisture and exposure to heat and oxygen compared to, say a carrot, which is denser," says Barrett.

But all other vegetables in Barrett's research lost significantly less vitamin C when they were frozen. That included spinach, which only lost 30% of its vitamin C when frozen.

This is because freezing pauses the process of oxidisation, which is one reason that produce can start to turn brown after being harvested.
Speed freeze
Freezing produce on a mass scale is a relatively new innovation for the food industry.

Take the humble frozen pea. Today, the pea can be harvested, transported to a factory, washed, blanched and frozen in just over two hours. In the 1970s, it would have taken days.

"Compare that [timescale] to fresh vegetables - most of which are harvested, sent to a packing plant, packed, graded, shipped to retailers, then put in the consumer baskets," says Richard Harrow, chief executive of the British Frozen Food Federation, the frozen food sector's trade association in the UK. "About 99% of time, this process takes longer than the time taken to harvest, process and freeze peas."

Speed is crucial in the frozen food industry: as soon as produce is taken from the ground, it's a nutritional race against time. Technological innovation has shortened the process of freezing foods over the last few decades, including peas, which are individually quick frozen, Harrow says, using a metal trough that opens at both ends and has a grate on the bottom. Underneath the trough, high-speed fans blow cold air up towards peas, which are "suspended in a cushion of air". They're then placed in cold storage until they're put into packaging. Most other vegetables follow a similar process.

There's an important caveat. Before produce is frozen, it's blanched, which involves heating the food up for a few minutes at high temperatures. This is to inactivate unwanted enzymes that work to degrade texture and colour during frozen storage, Barrett says.

But it also reduces nutrient content.
Canned content
However, this nutritional loss pales in comparison to the amount of heat that produce is exposed to when it's tinned. The more intense heat treatment used on food that's destined for a metal can shows a greater reduction in nutrients than frozen food, Barrett says.

But as with fresh food, different nutrients in different kinds of produce degrade at different rates.

In her review, Barrett found that foods with mostly water-soluble nutrients, including vitamin C and B vitamins, retained nutrients differently than those with mainly fat-soluble nutrients, including vitamins A and E. The paper concluded that fresh food is often best for vitamin C content, as this vitamin is highly sensitive to heat - as long as it undergoes minimal storage.

Foods with more vitamin E and A, however, which are found in high amounts in canned carrots and tomatoes, fared much better during heat treatment.

But canned food can also have some less desirable contents.

"While there's no reason to be worried about using frozen or canned food, there's a preference for frozen because of the amount of added salt [in canned], and some canned fruits have added sugar," says Hachem.

Still, canning also can improve the safety of foods, particularly those prone to harbouring pathogens.

"The good thing about canned foods is the process used to sterilise them," says Barrett. "It results in greater nutrient loss, but once the produce is in the can it can be pretty stable for years, and you can be sure it's safe because it's gone through a process that kills all microorganisms."
Fresh take
What's most important is to have a diverse diet, says Hachem, which, a lot of time, requires a variety of fresh, frozen and canned.

"You can have a balanced meal by cooking vegetables from frozen or in a can, but this doesn't replace the importance of having fresh salads," Hachem says.

"The problem with the lockdown is how to ensure fruit and vegetables retain their maximum nutrient value in light of the fact we're advised to shop only once per week.

"If we can manage one salad on a daily basis, with cooking from frozen or canned, we're not risking nutritional intake - on the contrary, it's a good way of diversifying."

Some experts also advise that buying local and organic also help ensure the fresh fruit and vegetables on your plate are as nutritious as possible. A number of studies have found that the content of phenolics - healthy compounds found in high amounts in red wine and tea - is higher in organic crops than conventionally grown ones.

There isn't enough research to know for certain why this is, but it could be because organic crop systems don't use pesticides. In order to survive, Barrett says, organic crops produce more phenolic compounds, which repel insects and disease more than conventional crops.

But buying local and organic, like buying fresh, isn't something that everyone is able to do - especially now.

And that doesn't have to be a barrier to overall nutrition, experts say. Whether frozen, canned or fresh, they agree that the most important takeaway is simply to eat fruit and vegetables, however they're prepared. According to the UK's NHS, for example, either fresh, frozen, canned or dried fruit and vegetables all count towards your five-a-day.

"You should eat fruit and vegetables whether they're fresh, frozen or canned, or dried or fermented; any one of these forms is nutritious," says Barrett.

"The most important thing is to not stop eating fruit and vegetables."

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Frozen, fresh or canned food: What's more nutritious?

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In recent weeks, as shoppers have looked to stock up on food that lasts, sales of canned and frozen food have surged. Even freezer sales are up. But many of us are taught to believe that when it comes to fruit and vegetables, nothing is as nutritious as fresh produce.