“There is a misconception that fresh produce is the only ‘healthy’ kind. But that’s false,” says Amy Goodson, MS, RD, CSSD, LD, member of our medical expert board and author of *The Sports Nutrition Playbook. “Frozen and canned fruits and veggies are picked at their peak ripeness and frozen or canned to preserve freshness. These types of products typically cost less, last longer, and ultimately help prevent food waste. They can be added to all kinds of entrees and side items to amp up your family’s produce intake. Pro tip: try to purchase frozen and canned produce without sauces or added sodium.”
Lauren Manaker, MS, RDN, LDN, CLEC, CPT, another member of our medical expert board, says she always keeps a bag of frozen broccoli in the freezer to quickly add to stir-fries, sheet pan dinners, and more. Plus, bags of frozen produce—like wild blueberries—are easy for smoothies and yogurt parfaits when you’re in a pinch for time.
“So many people waste food by not using their leftovers,” says Goodson. “Even if your leftovers aren’t enough to make a meal, make them an addition to a meal. Have some strips of beef left over? Make quesadillas with whole wheat tortillas and mozzarella cheese. Have bottom-of-the-pot veggies left? Throw them into spaghetti sauce to amp up the nutrients of your pasta. Is your fruit on its last fresh leg? Blend it into a smoothie with milk and yogurt. Using what you have left can help you save at meal time.”