Tinned vs. frozen vs. fresh

Tinned or frozen foods are just as healthy and nutritious as fresh foods, particularly if fruit and vegetables have been frozen soon after being harvested. Frozen and tinned foods can be a healthy, budget-friendly way to meet your fruit and veg needs and are super easy to add to any meal.


  • Tinned foods can be high in salt, so look for 'no added salt' varieties of beans (including baked beans and mixed beans), tomatoes and corn.


  • Choose tuna or salmon tinned in 'spring water' rather than 'brine' as this is just another way of saying salty water.


  • Look for fruits tinned in natural juices rather than syrups or jelly.  Choose fresh fruits rather than fruit juice for lower kilojoules, higher in fibre option. Fruit juices can also increase your risk of tooth decay.


  • Look for variety packs of frozen vegies for extra colour and nutrition.


  • Frozen fruit can be a great snack or dessert - pair some frozen berries with low fat yoghurt.


  • Don't overcook your vegies - they should be lightly steamed to keep their nutrients.  Some come in handy steam bags. Steaming also works well for other frozen and fresh veggies.


  • Add tinned kidney beans, chickpeas and bean mixes to your soups, stews and even spaghetti bolognaise for extra protein at a fraction of the cost of meats.


  • Avoid canned soups as these are high in salt. Try making your own soups on the weekend and freezing them for lunches and dinners during the week.