Does frozen produce have much nutritional value?

You’ll be happy to know that in some cases, frozen produce is even more nutritious than fresh. After being shipped across the country - or overseas - 'fresh' produce just isn't all that fresh. Heat, light, and time all destroy key nutrients. Most frozen fare is flash-frozen just after produce is picked, locking in most nutrients. The downside: Texture. On that score, fresh always wins out over frozen. Some brands, and some picks within brands, are firmer and tastier than others, so experiment. My personal favorites: all the Cascadian Farm berries, Bird's Eye New Baby Peas, 365 (a Whole Foods Market brand) Super Sweet White Corn and Trader Joe's Haricot Verte (thin green beans). Just to reassure you that there are nutrients left in frozen produce, check out these stats:

FROZEN FRUIT:

• Blueberries (unsweetened)

Calories per cup: 79

Nutrition stats: At 4 grams (g) of fiber per cup, they’ll start putting a dent in that 25-grams-per-day goal for women (38 for men). They're also a rich source of anthocyanadins, antioxidants linked to reducing blood clots and improving memory.

• Blackberries (unsweetened)

Calories per cup: 97

Nutrition stats: They contain a whopping eight grams of fiber per cup.

• Strawberries (unsweetened)

Calories per cup: 77

Nutrition stats: A cup contains 4 grams of fiber and 91 milligrams (one and a half times the daily value) of vitamin C.

VEGETABLES:

• Baby Lima Beans

Calories per cup: 185

Nutrition stats: One cup delivers 10 grams of fiber and 741 milligrams of potassium (21 percent the daily value), plus a little calcium (57 milligrams).

• Broccoli

Calories per cup: 41

Nutrition stats: You'll get 5 grams of fiber, 1,605 International Units (IU) of vitamin A* (a third of the daily value), and 87 milligrams of calcium in a cup. Broccoli is also rich in the cancer-fighting compound sulforaphane.

• Brussels sprouts

Calories per cup: 53

Nutrition stats: Brussels sprouts also contain anti-cancer compounds, glucosinolates, plus 5 grams of fiber and 96 milligrams of vitamin C per cup.

• Butternut squash

Calories per cup: 148

Nutrition stats: A cup offers double the daily value for vitamin A and 551 milligrams of potassium.

• Cauliflower

Calories per cup: 32

Nutrition stats: A cup takes care of all your vitamin C needs for the day, and contains a cancer-fighting compound called S-methylmethane thiosulfonate.

Most frozen produce has the same nutritional value as "fresh." I put fresh in quotation marks since if you are eating fresh in the winter up north it is likely that it has been trucked into your area. The same goes for the south during summer. Frozen produce is usually frozen immediately after being picked which maintains not only nutrients but also the fresh picked flavor. Think about all the times you have bought fresh and it didn't taste too good. With frozen there is a consistency in flavor and taste. another advantage of frozen is it is always available, usually less expensive and you can make what you need. I still recommend fresh when it is in season in your area.

Don't feel like you are short-changing your family if you choose vegetables that are frozen or easily prepared; not all of us have the access to specialty markets or the time to prepare every meal from scratch. Companies like Bird's Eye have developed techniques that capture more of the nutritional value of the food, and the larger companies are beginning to respond to their customers' needs for foods that are free of pesticides and other chemicals. National growers meet tough standards for food quality from the U.S. Food and Drug Administration (FDA).