Q: My vegetables tend to rot in the bin before I can get to them, so my solution is to drink a morning shake instead, consisting of protein powder, kefir, fruit juice, chopped and frozen green leafy vegetables, fruit, and seeds. This way I get my veggies. Am I still getting the “intestinal scouring” fiber benefits when everything is pureed?”
– Max, Arvada, CO
A: You are a brave man to drink this first thing in the morning.
Bonnie Jortberg of the University of Colorado, says your plan is not bad from a nutritional standpoint.
“He is probably getting all of the ‘intestinal scouring’ he needs, depending on how much he adds to the concoction.”
Suzanne Farrell, a registered dietitian, adds: “He should be getting the fiber benefits as long as he is not juicing the fruits and veggies, where you destroy and omit the fiber complex. Pre-chopping and freezing is absolutely fine, and the pre-prep is a key component of getting your veggies in.”
In other words, puréeing food and drinking is fine as long as you drink all of the pulp and not just the juice.
Since many people are concerned about fresh food spoiling and going to waste, another question might be, “Does it matter if the fruit or vegetables are fresh or frozen?”
The answer is: “Either is fine as long as you eat lots of them.” Canned fruits and vegetables often contain added salt or sugar, which is definitely a negative, but can also contain nutrients that are equal to or better than fresh or frozen.
Pat Kendall, Colorado State University Food Science and Human Nutrition Specialist, sites a recent study at the University of Illinois that found that “many of the canned fruits and vegetables contained as much or more of certain nutrients than their fresh and frozen counterparts.”
This is because many canned, but especially frozen, foods are usually processed immediately, thus preserving the vitamins and minerals. This is especially true for food items high in vitamin C, which tends to break down quickly after being harvested.
Food grown locally, purchased, and eaten soon after harvest is ideal because nutrients like potassium are drastically reduced during processing.
But the message from nutritionists is very clear: Canned and frozen are good to have on hand. After all, there will be times when you just cannot get to the store, the food is out of season, or the fresh variety is too expensive.
Freezing your own fruits and vegetable is fine but certain suggestions from the frozen food industry are:
The freezer should be at a constant 0 degrees F;
Frozen vegetables should be steamed or microwaved to protect vitamin content.
When boiling, the vegetables go directly to the boiling water and are served immediately
Linda Buch, ACE certified exercise specialist, will respond to fitness questions only in her weekly column. Send questions to: Body Language, The Denver Post, 1560 Broadway, Denver, CO 80202 or LJBalance@aol.com.
