Data from the Australian Bureau of Statistics shows Australians are buying less and less vegetables, falling well below the recommended daily intake. This may be due to many reasons, fresh vegetables are expensive, need to be replaced often, and are not always available. So, are frozen and canned vegetables a good substitute for fresh? This article will answer this question for you.
First and foremost, do not skip the veggies!
Vegetables are nutritious. They are rich in vitamins, minerals, and antioxidants – reducing the risk of heart diseases, type 2 diabetes, and some types of cancers.
The Australian Dietary Guidelines recommend a daily consumption of five serves of vegetables for adults, preferably with diverse types and colours. However, these guidelines do not specify the form of veggies recommended.
Seasonal fresh vegetables
Seasonal produce not only tastes good, but it also comes with other benefits to your health, budget, and environment. Changing your food with each season will ensure that you are eating the best of what each season brings.
Benefits of eating seasonally include:
Better taste. Buying produce at the right time of the year means that it is fresh and naturally ripen, maximizing the deliciousness.
More nutrients. Did you know that fruits and vegetables start to lose nutrients immediately after they are harvested. To lock the highest nutritional content, it is best to eat those foods as close to harvest as possible. Fresh vegetables can be eaten raw or cooked, providing versatility in meal preparation.
Cheaper. Seasonal produces are often less expensive compared to when you buy them out of season. This is due to costs of storage and transportation as well as reduced supply.
Support your body’s natural needs. Nature has its own way to providing you what you need, when you need it. For instance, winter citrus fruits are high in vitamin C – making them perfect for boosting immunity and fighting off cold and flu..
‘Fresh is best’ - This old saying is not always true!
Fresh vegetables are most nutritious when freshly harvested. However, long transport times and poor storage conditions can significantly reduce their nutritional quality.
Unlike processed alternatives, fresh vegetables are free from added preservatives, providing a more natural option.
Frozen and canned vegetables can provide the same nutrition as fresh alternatives, especially as they are often harvested in season and snap-frozen or canned soon after picking.
Frozen vegetables
While fresh vegetables, particularly when eaten in season are great, frozen vegetables are good alternatives – equally nutritious, and really convenient, with long shelf lives, if stored correctly.
Advantages of freezing vegetables
The shelf life of fresh vegetables is short – ranging between 3-14 days even when refrigerated. Freezing increases shelf life to up to 12 months.
Frozen vegetables retain a lot more nutrition as they are picked and frozen within hours of being harvested, preserving the quality of vegetables.
If you are on a budget, buying frozen vegetables can be cost effective as they last longer and that cuts down on wastage.
Frozen vegetables are usually pre-washed and pre-cut, saving time in the kitchen.
Disadvantages of freezing vegetables
Some nutrients, such as vitamins B and vitamin C are vulnerable to the freezing process.
Variation in the freezing process, storage conditions and temperature can also change the quality of certain vegetables. For example, ice can damage the internal cell structure of potatoes and negatively impact their texture.
Tips to freezing vegetables:
Select vegetables that are fresh, undamaged, and in season. Blanch them quickly before freezing to retain the colour, flavour, and nutritional content.
Vegetables such as tomato, capsicum, and corn do not need to be blanched before freezing.
Canned vegetables
Canned vegetables offer an accessible and affordable way to add vegetables to your diet. The canning process involves cooking the vegetables and sealing them in airtight containers, which extends their shelf life for months, or even years.
The canning process can extend the shelf life of vegetables between one to five years. Canned vegetables generally have a similar nutritional content compared to fresh. However, certain steps in the process – such as peeling, can lead to some nutritional losses.
Therefore, canned vegetables can last for years when stored properly, making them a reliable pantry staple.
Canned vegetables are often the most budget-friendly option and are widely available.
Canned vegetables require little to no preparation, making them a convenient choice for busy schedules or emergency meals.
The main downside is that they often contain sodium – choose lower sodium versions or rinse your vegetables using a colander under running water to get some of that salt off. Always read the nutrition information panel on the food label to avoid added salt and sugar.
The high heat used during the canning process can cause some loss of heat-sensitive vitamins, such as vitamin C. However, other nutrients, like fibre, remain intact.
Is it ok to use canned & frozen veggies in Childcare?
Fresh, frozen, and canned vegetables are all suitable for use within Childcare centres. Read the labels on canned varieties and ensure they have no added salt. For long stay centres, it is recommended that children at childcare centres are offered two serves of vegetables each day. Vegetables give the children vitamins, minerals, antioxidants, and water.
Ensure your childcare centre has seasonal menus that incorporate ingredients appropriate for the time of year. Including seasonal vegetables helps reduce costs, increase satisfaction, and optimize nutrition."
Vegetables within Aged Care Homes
Appropriate nutrition and hydration are critical for older people due to elevated risk of malnutrition.
Based on analysis of food and dining experience in aged care, it was recommended to emphasize more on fresh, seasonal, homemade, “familiar” and high-quality meals and snacks for residents to increase resident’s satisfaction.
Seasonal menus for aged care homes are a great way to ensure fresh seasonal produce are included in the diet. However, it is important to note that fresh produces have a short shelf-life. As aged care homes buy fresh produce in bulk, there is a risk of food waste.
To minimize food waste:
Ensure the appropriate food handling and storage is in place
Buy food items in the required quantities
Consider frozen and canned vegetables as they are convenient, nutritious, and budget friendly.
Keep calm and eat veggies
Less than 10 per cent of Australians currently eat the recommended amount of vegetables. Each type of vegetable—fresh, frozen, and canned—has its unique benefits and drawbacks, but they all offer valuable nutrients that contribute to a healthy diet. By incorporating a mix of all three, you can enjoy a varied, nutrient-rich diet while also considering cost, convenience, and availability.
Vegetables are a great source of essential nutrients and Australians should aim to consume a wide variety each day. Use fresh vegetables for salads and raw dishes, frozen vegetables in soups and stir-fries, and canned vegetables in stews and casseroles.
By including fresh, frozen and canned vegetables in our diet, we not only boost our health but also help ease the pressure on Australian growers to produce high quality, seasonal vegetables all year round. When fresh produce is in season, take advantage of the lower prices and higher quality. For off-season, rely more on frozen and canned varieties.
Spud-taculer! We are here to support you!
With our Dietitians all over Australia, OSCAR Care Group provide you with dietary advice to improve your health. We also design menus for childcare centres and aged care homes that are:
Aligned with Australian Dietary Guidelines
Culturally sensitive foods
Seasonally appropriate
Suitable to all texture modified diets and consistencies
Tailored to children and aged care residents’ preferences accordingly
Get our experts onboard today to assist you!
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