In the face of rising living costs, Australians are seeking ways to stretch their dollars further, especially when it comes to grocery shopping. Fresh fruit and vegetables, staples of a healthy diet, have seen a significant price hike, with the Australian Bureau of Statistics (ABS) reporting a 7.5 percent increase over the past year. But before you consider cutting these nutritious foods from your diet, there's a secret worth knowing: frozen produce can be a wallet-friendly and sometimes even more nutritious alternative to fresh.

The common misconception that fresh is always best is being challenged by dietitians and nutrition experts. Alice Bleathman, a dietitian, explains that fresh foods often come with a higher price tag due to their perishability, which necessitates rapid sale and consumption. This leads to increased costs for storage, transportation, and results in a reduced shelf life. Additionally, the demand for organic options, perceived as healthier, further drives up prices.



However, frozen and canned produce offers a cost-effective solution with a longer shelf life, allowing manufacturers to control the process more efficiently. For individuals like Ash, a mother of two, frozen vegetables have become a staple, providing both affordability and convenience. She shares that having a stockpile of frozen veggies ensures her family never goes hungry, even when money is tight.


Nutritionally speaking, frozen food can sometimes surpass its fresh counterparts. Dr. Evangeline Mantzioris, director of nutrition and food science at the University of South Australia, points out that the nutritional content of fresh produce can decline during transit and storage. For example, vitamin C and B, which are sensitive to heat, light, and oxygen, can diminish in 'fresh' oranges by the time they reach your plate.



Frozen produce, typically flash-frozen shortly after harvest, retains most of its vitamins and minerals. In some cases, it can even retain nutrients better than fresh produce that has been stored for days or weeks. Research supports this, with studies showing that frozen corn, blueberries, and green beans can have higher levels of vitamin C than their fresh equivalents. While some nutrients like vitamin A may be lower in frozen peas, carrots, and spinach, minerals such as calcium, iron, zinc, and magnesium remain at similar levels in both frozen and fresh produce.

Canned foods, often dismissed for being less nutritious, can also be a cost-effective way to increase your intake of fruits and vegetables. The canning process does involve heating the produce, which can lead to a loss of heat-sensitive nutrients like vitamin C. However, experts suggest adding canned produce towards the end of the cooking process to minimize nutrient loss. When shopping for canned goods, look for options with no added sugar or salt, and always drain and rinse them before use to reduce any excess.

For those looking to save even more, Australia's major supermarkets offer imperfect produce—fruits and veggies that may not look perfect but are perfectly fine to eat—at a fraction of the cost. According to a 2024 comparison by CHOICE, these imperfect packs can be up to 28 percent cheaper per kilo than the cheapest alternative, with Harris Farm Markets claiming savings of up to 50 percent.



Ultimately, the goal is to maintain a diverse diet. Only 4 percent of Australians meet the recommended serves of fruit and vegetables per day, a statistic that highlights the importance of finding affordable ways to include these foods in our diets. A varied diet not only prevents nutrient deficiencies but also reduces the risk of chronic diseases and supports a healthy gut microbiome.

So, the next time you're at the supermarket, remember that frozen and canned produce can be just as nutritious and much more budget-friendly than fresh. By making smart choices, you can save your wallet and boost your health without sacrificing the quality of your diet. Share this surprising truth with your friends and family, and let's all enjoy the benefits of fruit and veggies, no matter their form!
Have you been using frozen produce as part of your nutritious diet? Let us know in the comments below!