How to Get the Most Out of Your Produce-Blue Cross and Blue Shield's Federal Employee Program

How to Get the Most Out of Your Produce

Reading nutrition labels helps ensure you always know what you’re eating.

When it comes to getting your daily servings of fruits and vegetables, the Academy of Nutrition and Dietetics says fresh, frozen, canned and dried are all fair game.

But many prepared products contain added ingredients, which can drive up calorie and fat content. Be sure to read labels well to help ensure you’re selecting the most nutritious fruits and veggies. These tips can help you get started:

  • When buying canned fruit, buy brands labeled “packed in its own juices” or “unsweetened.” Fruits packed in juices, rather than syrup, contain less added sugar and fewer calories.
  • If you’re cutting back on salt, be sure to buy low- or no-sodium canned vegetables and nuts.
  • Read labels on frozen fruits and vegetables, and check for added calories and fat from sauces and other ingredients.
  • Many dried fruits contain additional sugar to enhance their flavor; note that the serving sizes of dried fruits tend to be smaller.
  • If you’re sensitive to sulfites (or other preservatives), be sure to choose sulfite-free dried fruits. 
Pile of dried apricots and apples on cutting board

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