healthy options in our freezer and pantry

free resources

Download our helpful decision-making resources now.

Need Any Help?

quick contact

This field is for validation purposes and should be left unchanged.

By: Rebecca Kapsen, RDN, LDN | Corporate Registered Dietitian, Ebenezer

As we continue to hunker down and stay home more often, many of us might be wondering what we are going to eat throughout this situation and how we can stock up on foods without worrying about food going to waste. A lot of us think that fresh fruits and vegetables are the healthiest of options when in actuality, frozen, canned, and dried fruits and vegetables can be just as good! No matter what form our fruits and veggies take- we can still reap great vitamin and mineral benefits from them!

canned fruits

When shopping for canned fruits, look for those that are “packed in its own juice,” “packed in 100% juice,” “unsweetened,” or “no added sugar.” Avoid fruits packed in syrup, which contained more added sugars. Look for vegetables that are canned with “reduced sodium” or “no salt added” to keep sodium intake in check. You can also rinse canned vegetables in water to decrease the amount of sodium.

what’s in the freezer?

The freezer aisle is a great place to find fruits and vegetables that may not even be in season (in the fresh section) yet! You can avoid added salt and fat by purchasing plain frozen vegetables (instead of those packed in sauce) and season them up as you like at home! Also, be mindful of the fruits you choose- some are packed with added sugar. Read the food labels to determine if the fruit you are buying is of the unsweetened variety.

dried nuts and fruits

Finally, dried fruits can be an excellent source of fiber, vitamins A and C, folate, and potassium. The serving sizes will be smaller for dried fruit versus fresh. For example, a serving of raisins is ¼ cup and contains 120 calories. A serving of fresh grapes is approximately 1 cup and contains 104 calories.  Be sure to check the label on dried fruit packages as some will contain added sugar. I recommend having dried fruits as an easy “on the go” snack and mixing it in with some of your favorite nuts and/or seeds! You can also add these fruits easily to cereals, bread recipes, and salads!

So, be it fresh, frozen, canned or dried– we can all get our fruits and vegetables!

As a child, I used to make A LOT of granola and trail mix! Below is an easy recipe for a Heart-Healthy snack mix I think you will enjoy it! Low in sodium and high in antioxidants, you won’t have to feel bad about indulging!

heart healthy mix


  • 1 Cup plain almonds (look for unsalted variety)
  • ¾ Cup pecans (either pieces or halves)
  • ½ Cup walnut pieces
  • ½ Cup pumpkin seeds
  • 1 Cup dried cherries
  • 1 Cup dried apples
  • ¼ to ½ Cup mini dark chocolate chips


  1. In a large bowl, combine all ingredients and mix together.
  2. Store trail mix in a sealed/airtight container or pre-portioned bags for on the goes snacking.

learn more about orchards

It’s important right now to say healthy and get a good balance of Vitamins and minerals in your body to fight infection and diseases. Check out our blog article on Immune boosting nutrition tips, or learn more in our Orchards of Minnetonka Blogs!

Orchards of Minnetonka is a premier Senior Living Community in Minnesota, designed for today’s seniors. Our community is located in beautiful Minnetonka, Orchards of Minnetonka is surrounded by beautiful walking paths and outdoor spaces. Orchards combines the natural beauty of one of the most desirable suburbs in Minneapolis with the convenience of apartment living. We offer Independent Living, Assisted Living, and Memory Care amenities to our senior community.

Related Articles

Our blog

Check out the latest news and articles from the Orchards of Minnetonka. Stay up to date with all our senior living options, activities and amenities.

calmly sitting holding cane
Alzheimer’s and Dementia: The Basics
There’s a lot of confusion out there around what is Alzheimer’s and what is dementia. Is there any difference between the two? Is one worse than the other? People sometimes ...
Read More
affection and holding hands
Difficulties of Dementia
People living with dementia experience many difficulties. They may have problems with language like word-finding struggles, substituting one word for another, or talking in what’s called a “word salad,” where ...
Read More
moving boxes
moving to a senior community: how to get ready when you’re not ready!
Many older adults think about moving to a senior living community, or have had talks with their family members about moving, but often have the feeling that they are ‘not ...
Read More
seniors holding grandchildren
Independence vs. Isolation – How Senior Living Improves Lives
Many older adults want to stay in their home as long as possible. There is an assumption that staying in your home means you are keeping your independence longer, but ...
Read More
Taking the Car Keys Away
“Mom, I don’t feel safe in the car with you.” “Dad, I think your eyesight is getting worse.” “I don’t think you should drive anymore.” These are one of the ...
Read More
therapy pet dog
the role pets play in our health and happiness
Have you ever noticed how snuggling and petting a dog, or giving a cat on your lap gentle strokes seems to create a sense of calm and wellbeing?  Turns out, ...
Read More

Get In Touch

This field is for validation purposes and should be left unchanged.