Find value, nutrition and flavour in the humble can, says Andrew Coppolino

Talk to registered dietitians and they'll say that canned and frozen foods have gotten a bad rap. While the idea of mushy canned peas has some people turning up their noses, modern canned and frozen foods can boost the nutrition in your diet and save you money.

The cost of food has risen in every section of the grocery store, caused by pandemic supply-line issues, growing inflation, labour shortages, weather catastrophes and even Vladimir Putin's invasion of Ukraine.

"These foods can actually be part of keeping the food budget under control and still be a healthy addition to a diet," says registered dietitian Matthew Kadey of Waterloo, Ont. "And there's 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 flavourful. But I think that's changing a bit, especially with some food insecurity with COVID-19 and rising food costs," he said.

Flash freezing and canning technology has helped improve the quality of many products, Kadey says, noting that frozen berries are often more flavourful and nutritious than fresh berries coming from California in winter.

"You're not going to notice some 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 consumer habits tell us to avoid the unhealthy foods in the centre aisles in grocery stores, there are some nutritious, value-packed and economical foods very close to the shelves laden with potato chips and sugary soda.

Another myth is that fresh food is always more nutritious. When it comes to frozen fruits and vegetables, they often can have more nutritive 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 less nutrition than fresh. They arguably have more nutrition because they are picked at peak freshness and frozen right away to lock in nutrition," said Andrea D'Ambrosio, of Dietetic Directions in Kitchener.

That's food for thought. D'Ambrosio says that 70 per cent of Canadians don't eat the recommended intake of fruit and vegetables, which are now 4.8 per cent more expensive, according to Statistics Canada. Beef and chicken are also up 16.8 per cent and 10.4 per cent, respectively. "Frozen and canned alternatives are a really good strategy to boost 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 items. For instance, one cup of frozen greens 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," Wdowiak says.

Further, having a supply of frozen produce can reduce food waste: a large plastic bin of spinach has to be used fairly quickly before it starts to deteriorate. But grabbing the exact amount of frozen spinach from a bag to put in your smoothie saves not only money but food waste, too.

Canned products can last several years and are a good option for easy storage in your larder, especially if you have a small fridge and limited freezer space available.

Cooking with cans

Relegating canned pumpkin to use only for seasonal baking can rob you of a chance to boost your vitamin intake with all sorts of delicious desserts and treats like muffins, Wdowiak says. "Half a cup of canned pumpkin has three times more vitamin A than fresh, so you're getting more nutrients."

Canned beans have long been a nutritious protein product, and having a good supply – with varieties ranging from black, to cannellini, to kidney and more – means quick and convenient access to an inexpensive protein source when meat costs have risen dramatically: a 540-mL can of lentils can be as low as $0.99.

Dietitians almost universally sing the praises of canned fish – and it's much less expensive than fresh. Buying canned tuna in water might be preferable in terms of watching calories, but tuna packed in olive oil can add additional nutrients and satisfaction, according to Wdowiak. "When we have a little bit of a fat with our meal, it's going to create more satiety."

Satiety and variety, too: check out the international food aisle for a surprisingly wide range of canned fish products that can be used to make tuna salad, tuna-melts, and which go into pastas or a classic casserole.

You can even find tinned smoked wild mackerel with 16 grams of protein per serving, sunflower oil and juniper berry oil for a "gin and tonic" flavouring.

All such choices can help balance your diet, according to Kadey, who adds that research shows that people who use canned and frozen foods often have a higher intake of dietary fibre, vitamins and minerals.

Cans can save you

"These foods make it easier to get what you need at a reasonable cost, and depending on 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 grocery store shelves and the specials stocked at aisle ends, these foods have gained popularity in recent years. The products are better quality and given the seasonal nature of our food supply they make economic sense as well, says D'Ambrosio.

"If we're looking for fresh produce out of season, it will likely cost more because it often comes from farther away. This is where if we can go with a frozen or a canned option we can save money."