Which Healthy Fit Food is Best: Fresh, Frozen, or Canned?

Do not let your fruits and vegetables stay for long. About half the vitamins can be gone in just a few days if the crop isn’t kept canned or cooled. Even produce kept in the refrigerator can lose vitamins in a couple weeks. However, for us who are almost always keeping up with a hectic lifestyle while trying to eat healthy, lose weight, and get fit, we should know how to choose and keep the food that’s best for us. Here are some healthful tips:

Frozen is Better for You than the Fresh Ones.

Some fruits and vegetables can be more nutritious than the fresh produce at the grocery store if they are fully ripe and canned or frozen quickly after being picked.

Frozen spinach has higher levels of many nutrients, including vitamin E and calcium. Frozen canned peaches and green peas both have more vitamin C than the ones found in the produce section of the grocery. So, don’t fret much about some high quality canned veggies!

It’s safe to eat vegetables that have already been been frozen for years.

Surprised? It’s science! However, there’s no guarantee that they’ll still taste good. And most surely they won’t be as good for you as the fresh ones. To be safest, if you’re concerned about nutrition and quality, eat vegetables that are stored in a standard fridge/freezer combination within six weeks. You can keep them up to 3 months if they’re in a freezer chest.

When you freeze food, it DOES NOT kill bacteria.

Freezing temperatures below 0 degrees will not kill bacteria, it will keep it from growing. However, once the food thaws, bacteria will be back in action, just like nothing ever happened.

You can refreeze veggies if they have been thawed for less than 6 hours.

If the package still has ice crystals in it and still feels fridge-cold, you can also put them back in the freezer. Otherwise, it’s best to dispose them.


You can keep a can of corn on the shelf for 2-5 years!

Carrots, potatoes, beets, spinach, pumpkin, and peas should last that long, too. However, don’t prolong the use canned fruits and veggies that are high in acid. Tomatoes, juices, pineapple, grapefruit, peaches, apples, berries, pickles, and plums should be eaten within 12 to 18 months.

You shouldn’t buy cans that are dented and have bulge.

There’s a reason those bulging and dented cans are always the last ones left on the shelf, and it has something do with bacteria. A dent along the seams can be the way they got in, and a bulge can mean they’re growing inside. Choose to be healthy over practicality!

Use Glass Jar in Freezing Food

The wrong container can lead to freezer burn and might make your fruits and vegetables smell unusual – no one wants that. Put them inside a container that keeps out water and air, easy to seal, and will stand up to the extreme low temperature of your freezer.

Get dual-purpose, wide-mouthed glass jars that are made specifically for canning and freezing. Other good options are freezer bags and plastic freezer containers.

Got any thoughts? Questions? Share them by commenting below!

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  1. I prefer fresh and frozen foods. If neither of them is available, I usually tend to substitute with additional fresh vegetables or fruits. Anything but canned foods. In my opinion, canned veggies are unhealthy and contain way much of preservatives and also have too much sodium content.

    Moreover, canned veggies have metallic taste, which I just hate. Glass Jar is an interesting option. Thanks for sharing this info.

    1. You’re welcome, Sethu! Fresh is always best, but the frozen option would just be better if you plan to store the fresh goods for a much longer time. I think the purpose of canning goods is to seal the food from air exposure and contamination. I agree, most canned goods have sodium for preservation purposes.

      And yes, I agree that glass jar is way, way better. It also looks yummy when you open the fridge and it’s there inviting you to eat it. 🙂 

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