Canned Vegetable Nutrients Study

Del_Monte_logo Provided by Del Monte

According to the “Canned Vegetable Nutrients Study” released by Del Monte and conducted by Dr. Marjorie Freedman (of San Jose State University) in association with CFA, adults who eat canned produce consume more key nutrients than those who do not – eating 19% more fruit and 17% more vegetables.

And contrary to popular belief, canned fruits and vegetables, like the kind produced by Del Monte, carry similar nutrient profiles to their fresh-cooked and frozen counterparts – and are sometimes even more nutritious (source: Rickman et al. 2007).

This means that there is now a cheaper and easier way to get your recommended daily servings of fruits and veggies, which has been linked to lower risk of heart disease, stroke, and certain cancers, and of course, weight loss.

To make sticking to resolution goals more attainable than ever before, Del Monte has released a series of “Resolution Hacks”:

Traditionally, eating healthy has required a lot of planning and frequent trips to the grocery store. But the “Canned Vegetable Nutrients Study” indicates that these trips are no longer as necessary since canned veggies provide similar benefits to fresh. If you keep your pantry stocked, you’ll be less tempted to order a pizza when your meticulous planning falters.

Giving up all your favorite foods typically isn’t a recipe for success. Instead, try pairing them with a side of vegetables and shift ratios on your plate so that the vegetables take up more room than the more indulgent food. Simple changes like this can get you 7% more dietary fiber and 5% more potassium, both of which are considered concerns for public health due to their severe under-consumption in the US.

Believe it or not, there are clever ways to infuse your favorite comfort foods with more vegetables, making them higher in nutrients and lower in calories. For example, try this recipe for Sneaky Mac and Cheese (

Here is a link to some more easy recipe ideas to get you started on the path towards a healthier 2016:


Shop Local, Eat Local… Finding your Starting Point

BethWhen registered dietitian Beth Bennett meets with cancer survivors at The Gathering Place, she always talks about the important guidelines put out by the American Cancer Society and the American Institute of Cancer Research that encourage cancer survivors to have a diet high in fruits and vegetables, to be physically active, and to maintain a healthy weight. When you think about it, everyone could benefit from following these guidelines. One way to meet these guidelines and include the entire family is to shop and eat local by visiting farmers markets.

When you shop local farmers markets you are getting produce that is in season. This means the fruits and vegetables are higher in nutritional content and in taste. There is nothing like eating a juicy, ripe strawberry that is at its peak. It’s important to understand what foods are in season in order to know what you will fi nd. This helps with planning your weekly menus. Before heading out to the market, visit that provides a listing of fruits and vegetables that are in season. A great way to include children and teens in the process is to have them search the internet for recipes that will use the local produce you purchase.

When going to the farmers market it is best to go early, fewer people and better selection, or shop late, less people and sometimes you get a better deal. Take a bag of change so that you can make your transactions quickly. Many people are accustomed to seeing perfect fruits and vegetables that have been cleaned and waxed when shopping in your local grocery store. Keep in mind that in many instances the produce is brought to the farmers market right after being picked so there may be dirt and leaves still on the produce. Be sure to bring bags with you so that you can easily carry home your purchases.

If you are fortunate enough to have a farmers market nearby in your community, the whole family can consider walking to it which lends itself to the guideline of keeping physically active. Another good thing about eating what is in season is that you and your family may end up eating a wider variety of fruits and vegetables. It’s an opportunity to be creative in the kitchen and try different recipes. Consider asking the farmer how he or she likes to prepare the food they are selling. This is another opportunity to try something different.

If shopping and eating local really becomes something you and your family enjoy, next year you might want to consider participating in community supported agriculture (CSA). A CSA actually allows you to support a local farmer by buying directly from that farmer. Each week you and your family will receive a package of food picked that week. It’s making an investment in the local farmer and providing your family with locally grown food. For more information on this option, visit For a listing of farmers markets visit

Get a great recipe for “Breakfast Root Cake” on page 23 of our west edition!  Breakfast Root Cake

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