Healthy Eating Tip & Recipe of the Month

June 2015

Fresh, Canned or Frozen — Get the Most from Your Fruits and Vegetables


When it comes to buying fruits and vegetables, many factors play a role in which types consumers choose, including nutritional value. The Academy of Nutrition and Dietetics says no matter what form they take — fresh, frozen, canned or dried — fruits and vegetables are good-for-you foods that can be enjoyed at any time.

Here are ideas for getting the most from your fruits and vegetables, no matter what form they take.

Canned Fruits and Vegetables 

Frozen Varieties 

Dried Fruits 

There are thousands of varieties of canned and frozen fruits and vegetables on grocery store shelves, which makes it easy to find foods that suit your tastes and fit into a healthy eating plan. For more information on developing a healthful eating plan that is right for you, contact a registered dietitian.

Source: Academy of Nutrition and Dietetics-

E-mail Mallory Mount at with any questions. Thanks and have a healthy day!!


Three-Bean Salad

Yields 12 servings (serving size: 1/2 c)


1 – 15 oz can of reduced sodium garbanzo beans

1 – 15 oz can of waxy and green bean mix

1 – 15 oz can reduced sodium kidney beans

1 medium red onion, diced

½ c white vinegar

½ c canola or olive oil

¼ c honey

½ tsp of salt

Pepper to taste




  1. Drain and rinse canned beans.
  2. Whisky together vinegar, oil, honey, salt, and pepper to create salad dressing.
  3. Toss beans and onions with dressing.
  4. Chill for at least 4 hours before serving (tastes best chilled overnight).

Using honey in this recipe instead of sugar has cut the amount of sugar in half.

Nutrition Information per Serving




4 g

Dietary Fiber

4 g

Total sugar

8 g

Added sugar

5 g

Total fat

18.4 g

Saturated fat


Monounsaturated fat

11.2 g

Polyunsaturated fat

5.6 g


180 mg