Canned and Frozen Foods: The Unsung Heroes of Nutrition
Written on
Chapter 1: The Pandemic's Impact on Food Choices
In March 2020, the UK faced the stark realities of a new pandemic alongside the effects of Brexit. The situation was chaotic, with grocery shelves stripped bare and stores implementing rationing systems to ensure equitable access to essential items like toilet paper, pasta, and soap. Fresh produce was also scarce, as consumers engaged in panic buying, uncertain about the future.
Photo by Roseanna Smith on Unsplash
As lockdown commenced, we were urged to limit shopping to once a week. Many, including myself, attempted to shop even less frequently. Opening our kitchen cupboards revealed a wealth of forgotten food items: cans and frozen goods. From countless peas to various beans, tuna, sardines, and fruits, we had an abundance at our disposal. But how could we make the most of these preserved treasures?
For years, I had grown accustomed to keeping food in the freezer "just in case," to the point that I had forgotten how to actually use them. This stockpile for emergencies highlighted just how fortunate we were. Growing up in a household that wasn't particularly affluent, maintaining a nutritious diet was often a challenge. Yet, my mother’s ingenuity ensured we always had delicious, satisfying meals. During the pandemic, with limited food options, her teachings resonated with me once more.
Section 1.1: The Nutritional Value of Canned and Frozen Foods
Incorporating preserved foods like canned and frozen options can be a cost-effective way to maintain a healthy diet without sacrificing taste. In our "eat-clean" culture, it's easy to overlook these staples. However, research shows that canned and frozen foods can still be rich in nutrients.
Once harvested, fruits and vegetables begin to lose their nutritional value, particularly certain vitamins. Factors like heat, oxygen, and light contribute to this decline. For instance, vitamin C, a vital water-soluble antioxidant, is especially vulnerable to degradation.
Photo by Sahand Babali on Unsplash
Today, frozen foods are quickly harvested and preserved—peas, for example, can be frozen within two hours of picking, a significant improvement over the past, where the process took days. This advancement helps frozen foods retain a nutrient profile similar to fresh produce.
Canning, which involves heating food under high pressure and at elevated temperatures for specific durations, effectively sterilizes the contents and allows for long-term storage. While some nutrient loss occurs during this process, it preserves many essential vitamins, particularly fat-soluble micronutrients like vitamin D, which remain relatively intact. Interestingly, some nutrients, such as lycopene in tomatoes, may even increase during canning.
Section 1.2: Reducing Food Waste with Frozen Options
Every time I shop, I have the best intentions, filling my cart with fresh fruits and vegetables. Yet, by the week's end, I often find some of that produce has spoiled, resulting in unnecessary waste. To combat this, I’ve started purchasing more frozen foods, especially fruits like berries, mangoes, and pineapples. While I still buy fresh bananas, oranges, and apples, opting for frozen versions of less commonly used items has helped me reduce waste and save money.
Photo by Markus Spiske on Unsplash
Chapter 2: The Convenience of Preserved Foods
Canned beans are a lifesaver; they are pre-cooked and ready to use, eliminating the need for soaking. While home-cooked beans have their charm, they require significant time and effort. On busy days, adding a can of beans to my meals provides a quick, economical flavor and protein boost.
For smoothie enthusiasts, frozen fruit is a game-changer. Nobody wants a warm smoothie, and chopping fresh fruit can be labor-intensive, especially before coffee. One of my favorite quick breakfasts is an overnight muesli parfait. I layer frozen fruit, yogurt, oats, nuts, and a drizzle of honey in a glass and let it sit overnight. The result is a delicious, nutritious breakfast that is ready to go in the morning.
Photo by Heather Barnes on Unsplash
Some Precautions to Keep in Mind
When using preserved foods, especially canned items, there are a few important considerations. The integrity of the can's airtight seal is crucial; the Food Standards Agency advises against using cans that are damaged, dented, leaking, or bulging. Additionally, there are concerns surrounding bisphenol A (BPA), which is sometimes present in can linings. While normal consumption is believed to pose minimal risk, ongoing research is evaluating potential health implications.
Moreover, many canned and frozen foods can be heavily processed, often containing high levels of salt and sugar. It's essential to read ingredient labels carefully to avoid excessive additives. Personally, I find that simpler is better.
While there's nothing quite like indulging in fresh strawberries or steaming freshly picked peas, research indicates that canned and frozen fruits and vegetables can be an economical, quick, and accessible means of enhancing a varied and nutritious diet.
The first video titled "12 Foods GOVERNMENT Urges You to Stockpile and Why!" discusses essential foods recommended for stockpiling during emergencies, emphasizing their nutritional value and accessibility.
The second video titled "12 Canned Foods GOVERNMENT Urges You To STOCKPILE Right Now" highlights specific canned foods that are crucial for maintaining a healthy diet during uncertain times, showcasing their benefits.