- Frozen and canned fruit and vegetables can be nutritious, affordable and far less wasteful than fresh produce.
- In some cases, frozen or canned options retain nutrients as well as fresh produce that has spent several days in the fridge.
- The main things to watch are added salt, added sugar and syrup.
Fresh fruit and vegetables have a healthy image, but they are not always the most practical option.
They can be expensive, spoil quickly and take time to prepare.
Frozen and canned produce often gets treated as second best, but that is not really fair.
For many households, it can be the easiest way to eat more fruit and vegetables without wasting food or money.
Frozen fruit and vegetables are usually picked and processed quickly, which helps preserve many nutrients.
Canned produce also retains much of its nutritional value, even though some heat-sensitive vitamins can be reduced during processing.
In real life, the comparison is not always fresh from the field versus frozen from a bag.
It is often frozen vegetables versus fresh vegetables that have been sitting in a fridge for a week.
On that basis, frozen and canned options can compete very well.
They are also convenient.
Frozen peas, edamame, spinach and mixed vegetables can be added straight into meals.
Canned beans, lentils and chickpeas can bulk out soups, stews, pasta sauces and salads.
That adds fibre and protein without much extra effort.
Canned fruit can also be useful, especially with yoghurt, porridge or cereal.
The key is choosing it in juice rather than syrup.
For canned vegetables and beans, salt is the main issue.
Look for “no added salt” or lower-salt options where possible.
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Draining and rinsing canned beans and vegetables can also reduce sodium.
There are some safety points.
Frozen vegetables should be cooked if the packet says they are not ready to eat, because contamination with bacteria such as listeria is possible.
Dried beans and lentils can be even cheaper than canned ones, but they take longer to prepare.
Dried fruit is different again.
It is concentrated in sugar, so it is better as an occasional snack rather than a straight replacement for fresh, frozen or canned fruit.
The practical takeaway is simple.
If cost, time or waste are stopping you eating enough fruit and vegetables, frozen and canned options are not a compromise.
Used well, they are part of the solution.
