Prevention. Promotion. Protection.

More Matters!

More Matters Logo Most people know that fruits and vegetables are good for you! How good? Research shows that eating fruits and vegetables each day can help reduce your risk of getting cancer, heart disease, diabetes, and high blood pressure. The National Cancer Institute recommends everyone eat at least 5 servings of fruits and vegetables every day.

In many rural village stores in Alaska, fresh fruits and vegetables are often in short supply, of poor quality due to long shipping time, or are too expensive to purchase on a regular basis. Fortunately there are other ways to get your 5 servings of fruits and vegetables. Frozen, canned, and dried fruits and vegetables are just as nutritious as fresh.

Dried beans, such as kidney and navy beans, are cheap and easy to transport and store. Beans are a great source of protein and fiber. Canned beans can be more expensive, but they make a quick meal!

More Matters Mini LogoMost canned and frozen fruits and vegetables have the same amount of nutrients as fresh, serving per serving. However, some canned produce may even provide a greater health benefit than their fresh counterpart. Canned pumpkin has 20 times more vitamin A than fresh pumpkin, and almost three times as much fiber. Processed tomatoes used in spaghetti and pizza sauces are higher in lycopene, an antioxidant that has been shown to help prevent prostate cancer, than fresh tomatoes.

Another quick way to get your 5 A Day is to drink 100% fruit and vegetable juices. Juices such as Tang and Hi-C do not count because they contain mostly artificial flavors and sugar.

Finally, don’t forget about the fresh produce that nature provides! Wild Alaskan berries and greens are very nutritious. One half cup of low bush salmonberries has more vitamin C than 3/4 cup 100% orange juice, and sourdock has almost as much vitamin A as carrots. There are many traditional Alaska Native ways of preserving these foods for the winter. Your local Cooperative Extension agent can also provide information on safely canning, freezing, and drying fruits and vegetables.

Serving Suggestions for Canned and Frozen Produce:

  • Apricots, peaches, pears or berries - Eat them as is or as a topping over low-fat yogurt or angel food cake
  • Applesauce, plums - Use in cakes, muffins and other quick breads instead of butter and other oils
  • Asparagus - Mix with low fat cream soup and spoon over toast.
  • Beans: black, white and/or red - Add to salads, soups and Mexican-style main dishes
  • Carrots - Add to soups and stews
  • Corn - Add to soups and stews
  • Mandarin oranges - Add to salads
  • Okra - Stir into a can of vegetable soup
  • Pumpkin - Mix with mashed potatoes
  • Spinach - Add to casseroles, like lasagna and enchiladas
  • Tomatoes -Add to soups, stews and chili.

Brochures and Rack Cards:

Recipes:

Useful Links: