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Take the NuVal produce quiz at the end of this article.

Last month we focused on the glories of fresh produce. I must agree that there's nothing quite like the bounty and selection of fresh fruits and vegetables in summer. So what happens during months when produce is slim picking or out of season? Make your move towards to frozen foods section of your market. Nutritionally speaking, frozen veggies are similar to fresh ones. Frozen vegetables are picked at the peak of ripeness and when they are most nutritious. The vegetables are then blanched and flash-frozen to maintain taste and quality. Another benefit is that frozen vegetables can be less expensive and more convenient in larger packages. Simply take out just what you will eat and the remainder can stay in the freezer for another meal. Regardless of the season, the way a vegetable is prepared and served are key to maintaining nutritional quality.

What raises frozen vegetable scores?

Just like their fresh counterparts, frozen vegetables are very nutrient dense and maintain high scoring with the NuVal™ system. Although frozen vegetables are significantly lower in calories, there are a wealth of vitamins, minerals, antioxidants and fiber in most every bag of these frozen gems.

What lowers frozen vegetable scores?

Low scores are found in items that are breaded or have added butter or cheese sauce, as this increases saturated fat content. Typically, these items also have additional sodium. As calories are increased from breading or sauces, the concentration of beneficial vitamins and minerals is reduced. Such additions tend to lower overall nutrient density of vegetables.

Ranges and median scores

Frozen vegetables in general range from 13 to 100 with the median score being 99. This means that half of all veggies in this category will score above 99, so it is quite easy to choose winners! Look for frozen vegetables without the added sauces or breading, like the plain frozen broccoli florets. A NuVal™ score of 100 ranks this vegetable superstar above the broccoli with cheesy sauce that scores 32. Remember, the higher the score, the better the nutrition.

Let's Practice!

Although it is difficult to lose nutritionally in the produce department, there are some ways that you can trade up for health. Which product has the highest score? After you decide, click on the items to see scores

We encourage you to go to www.unitedtexas.com/nuval to learn more.

Amber Massey is currently a dietetic intern at Texas Health Resources Presbyterian Hospital of Dallas, Texas. As the author of Chocolate Broccoli, Amber seeks to encourage individuals to get back in the kitchen and lose the crazy thought that taste and nutrition can't happily coexist.