
Thinking outside of the vegetable crisper makes it easier to fill half your plate with veggies and fruit at each meal. Canned or frozen vegetables and fruit are tasty, healthy, and affordable alternatives to fresh produce, especially in the winter months - a time of year when you may find it harder to meet the 7-10 daily servings recommended by Canada’s Food Guide. Worried that canned and frozen vegetables and fruits lack vitamins and minerals? No need.
Although there’s a little nutrient loss during processing, for the most part, it’s no more than when we cook fresh produce. Canned and frozen veggies and fruit are picked when ripe and then immediately processed before nutrients begin to naturally degrade. Because they’re “picked in their prime” canned and frozen produce are also full of flavor! A bonus is that these veggies and fruit are already washed, cut and ready to use.
All vegetable and fruit products have a shelf life. Look for the best before or expiration date. If you’re making your own, here are links to help estimate the shelf life for different frozen and canned products. Here’s more on The Benefits of Preserving Veggies and Fruit.
Do you like the idea of adding extra vegetables and fruit to your meals without adding extra work?
Here are some ideas for using frozen, canned and dried vegetables and fruit.
Purchasing Tips | Serving Suggestions | Suggested Veggies and Fruit |
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Frozen vegetables | ||
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Canned vegetables | ||
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Frozen fruit | ||
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Canned fruit | ||
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Related blogs
Benefits of Preserving Veggies and Fruit
Veggies. Your Best Nutritional Value for the Money
Recommended resources
Healthy Families BC: Vegetables and Fruit
Half Your Plate: Recipes
Canada Food Guide: What is a Food Guide Serving?