Mandarin oranges packed with antioxidants

Q. Are mandarin oranges nutritionally equivalent to regular oranges?

A. Although many people are only familiar with canned mandarin oranges, there are a large number of fresh varieties including Satsumas, Clementines and tangerines such as Dancy, Honey and Pixie. Most are sweeter than other citrus fruits and are notable for their bright orange, easily peeled skin with flesh that divides easily into sections.

Mandarins are smaller than standard oranges, but even comparing equal portions of the fresh fruits, they are not as high in vitamin C as navel oranges (although they are still excellent sources). However, mandarins provide greater amounts of two antioxidant phytochemicals: beta-carotene and beta-cryptoxanthin.

If you use canned mandarin oranges, choose juice-packed versions instead of those in light syrup in order to minimize added calories and maximize vitamin C.

Q. My dad is a widower who eats mainly frozen meals. Should I be concerned about his diet?

A. Frozen foods can be a wonderful way to make balanced meals with minimum preparation. Frozen vegetables and fruits are great options and can be as rich in nutrients as fresh produce. Using frozen varieties also allows you to prepare only what you need at one time, reducing waste.

Utilizing the Nutrition Facts panel on frozen packages is also helpful in choosing meals without excess fat and sodium. A well-balanced frozen meal should contain no more than 25-35 percent of your "Daily Value" (DV) for saturated fat (no more than 7 grams for someone eating 2,000 calories a day). High sodium meals are often a particular concern for people who are salt sensitive, which includes those with high blood pressure and older adults. Your dad should look for meals with 500 milligrams of sodium or less.

Finally, whether food is fresh or frozen, they key to healthful, balanced meals is to center them around grains, vegetables and fruits. Most frozen meals or entrees use small vegetable portions, so adding extra fresh or frozen vegetables or fruits to the meal is a smart move.

• Karen Collins, registered dietitian, writes this column for the American Institute for Cancer Research. To submit a question, please write to Ask the Nutritionist, c/o the Daily Herald, 1759 R St., N. W., Washington, D.C. 20009. Questions will not be responded to personally.