The frozen cabinet is a really well-kept secret, because people feel that frozen food is less nutritious. In terms of vegetables, that’s absolutely not the case, because you freeze in the water-soluble vitamins that could otherwise be lost to heat and exposure to air.
Frozen peas and sweetcorn, or mixed veg, are very nutritious, frozen fish too, and berries, like blueberries and raspberries, when frozen offer much better value – you can use them in puddings or smoothies. Frozen meat too is absolutely fine, if you defrost it and cook it according to the instructions. It’s the ice cream, frozen desserts and pizza that are the ones to avoid.
"Frozen berries, like blueberries and raspberries, offer much better value – you can use them in puddings or smoothies"
Canned food is also thought to be less nutritious, but canned fish and canned vegetables absolutely can be. But always try and buy vegetables in water and not brine, and fruit canned in fruit juice rather than a sugary syrup. Canned tomatoes are great, and easy to store. Canned oily fish like sardine, pilchards and mackerel still contains a lot of their Omega Three – enough to count toward a good source – but not canned tuna, which doesn’t start out with a lot.