Talk to registered dietitians and they’ll tell you that canned and frozen foods get a bad rap. While the idea of canned mushy peas makes some people scoff, modern canned and frozen foods can add nutrition to your diet and save you money.
The cost of food has increased in all sections of the grocery store, caused by supply line problems from the pandemic, rising inflation, labor shortages, weather catastrophes, and even the invasion of Ukraine by part of Vladimir Putin.
“These foods can actually be part of keeping your food budget in check and still be a healthy addition to a diet,” says registered dietitian Matthew Kadey of Waterloo, Ontario. “And there are more options than ever.”
“Canned food, especially, has always been viewed as a second-class citizen in the grocery store for being less nutritious and less flavorful. But I think that’s changing a bit, especially with some food insecurity with COVID-19 and the rising food costs,” he said.
Quick-freezing and canning technology has helped improve the quality of many products, Kadey says, noting that frozen berries are often more flavorful and nutritious than the fresh berries that arrive from California in the winter.
“You’re not going to notice a bit of canned corn in your chili, and you can use a $4 bag of frozen corn for a long time,” he adds.
habits and myths
While conventional eating habits tell us to avoid unhealthy foods in the middle aisles of grocery stores, there are some great-value, inexpensive, and nutritious foods just a stone’s throw away from shelves stacked with chips and sugary sodas.
Another myth is that fresh food is always more nutritious. When it comes to frozen fruits and vegetables, they can often have more nutritional value than fresh produce that has been stored and then trucked long distances.
“It’s a common myth that frozen foods, like fruits and vegetables, have fewer nutrients than fresh foods. They arguably have more nutrients because they are picked at peak freshness and immediately frozen to ensure nutrition,” Andrea said. D’Ambrosio, from Dietetic Directions in Cook.
That is food for thought. D’Ambrosio says that 70 per cent of Canadians do not eat the recommended intake of fruits and vegetables, which are now 4.8 per cent more expensive, according to Statistics Canada. Beef and chicken were also up 16.8% and 10.4%, respectively. “Frozen and canned alternatives are a very good strategy for increasing our intake,” she says.
fresh data
Registered dietitian Heather Wdowiak of Waterloo also points to the combined value and economy found in many canned and frozen foods. For example, a cup of frozen vegetables can have four times more nutritional value than fresh.
“Recent studies have shown that spinach and green beans lose up to 75% of their vitamin C within seven days of harvest,” says Wdowiak.
Also, having a supply of frozen produce can reduce food waste: a large plastic container of spinach needs to be used up fairly quickly before it starts to go bad. But taking just the right amount of frozen spinach from a bag to put in your smoothie saves not only money but also food waste.
Canned goods can last for several years and are a good option for easy storage in your pantry, especially if you have a small refrigerator and limited freezer space.
cooking with cans
Relegating canned pumpkin to use only for seasonal baking can rob you of the opportunity to boost your vitamin intake with all sorts of delicious desserts and treats like muffins, says Wdowiak. “A half cup of canned pumpkin has three times more vitamin A than fresh, so you get more nutrients.”
Canned beans have long been a nutritious protein product, and having a good supply, with varieties ranging from black, cannellini, kidney and more, means quick and convenient access to an inexpensive protein source when meat costs have increased dramatically: a 540-mL can of lentils can cost as little as $0.99.
Dieticians almost universally sing the praises of canned fish, and it’s much less expensive than fresh. Buying tuna canned in water may be preferable in terms of controlling calories, but tuna packed in olive oil can add additional nutrients and satisfaction, according to Wdowiak. “When we have a little bit of fat with our food, it’s going to create more satiety.”
Satiety and variety too – check out the international food section for a surprisingly wide range of canned fish products that can be used to make tuna salad, tuna melts and used in pasta or a classic casserole.
You can even find canned wild-smoked mackerel with 16 grams of protein per serving, sunflower oil, and juniper berry oil for a “gin and tonic” flavor.
All of these options can help balance your diet, according to Kadey, who adds that research shows that people who eat canned and frozen foods tend to have higher intakes of dietary fiber, vitamins and minerals.
cans can save you
“These foods make it easier to get what you need at a reasonable cost and according to the season,” he says. “Any whole food based diet can still benefit from these foods. I include them in my diet almost daily to round things out.”
Looking at the grocery store shelves and the special offers stocked at the ends of the aisles, these foods have grown in popularity in recent years. The products are better quality and, given the seasonal nature of our food supply, they also make economic sense, says D’Ambrosio.
“If we’re looking for fresh produce out of season, it’s likely to cost more because it often comes from further afield. This is where, if we can go with a frozen or canned option, we can save money.”
