by As the cost of living crisis continues to spiral, many Australians are looking to cut costs at the supermarket.
Fresh fruit and vegetables could be one victim.
Data from the Australian Bureau of Statistics (ABS) shows fruit and veggie prices rose 7.5 per cent in the 12 months to July.
If you’re looking to save a little money on fresh produce, there are other options to consider.
It can be cheaper to choose canned or frozen food – and experts say they can be just as healthy.
Why are fresh products more expensive?
Dietitian Alice Bleathman says that fresh foods are generally more expensive due to a number of factors.
“They have theirs perishability requires them to be sold and consumed quicklywhich requires higher costs for storage, transport, and a reduced shelf life,” Ms Bleathman tells the ABC.
“The supply chain for fresh foods can less efficient due to availability in crop production, seasonal availability, and the requires careful handling to avoid spoilage and damage.
“Plus high demand for organic foods, driven by consumer preferences for ‘healthier’ options, it also contributes to their higher prices.”
But with frozen and canned products, the shelf life is long and manufacturers can control the process.
For a mother of two Ashes, buying frozen vegetables is cost effective and convenient.
“I’ve lived on a low income for a long time, and I’ve learned that it’s better to have a bag of vegetables in the freezer than fresh rotting and wasted in the fridge,” Ash tells the ABC.
“I’ve had to be very selective about what I buy because of the cost of living.
“Using frozen vegetables allows me to have a stockpile when money is tight so we don’t go hungry.”
Can frozen produce be as healthy or even better than fresh produce?
It is often said that fresh is the most nutritious.
But this is not always the case.
Evangeline Mantzioris, director of nutrition and food science at the University of South Australia, says sometimes frozen food can be better for you than some products sold as “fresh”.
“Organic nutrients in fresh produce can reduce the transit from paddock to your plate, and even when stored in your fridge,” Dr Mantzioris tells the ABC.
Evangeline Mantzioris says the old saying “fresh is best” is not always true. (Provided)
Say you pick some “fresh” oranges.
By the time that piece of fruit is picked, transported and eaten, it may have lost some of its nutritional benefits – in particular, Vitamin C and B as they are susceptible to damage from heat, light and oxygen.
Ash says this is one of the barriers to buying fresh produce.
“I try to shop weekly or fortnightly but fresh produce won’t last long past a few days so I’m often left with things I can’t or don’t want to use,” she says.
“This way frozen food is more cost effective in both the short and long term.
“It generates less food waste overall, so you don’t have to go and buy a whole head of broccoli only to use a few florets before it’s over.
“That said, the options available are limited compared to fresh options, but overall it’s cheaper and easier to prepare nutritious meals for myself this way.”
Frozen at peak maturity
“Usually, there are fruits and vegetables frozen shortly after harvest, preserving their nutrients,” says Mrs. Bleathman.
“Frozen produce can retain most of its vitamins and minerals, sometimes better than fresh produce that has been stored for several days or weeks.”
Research has shown that the nutritional value of fresh and frozen food depends on the particular products being frozen.
One study found that frozen corn, blueberries, and green beans have higher levels of vitamin C than their fresh counterparts.
Frozen green beans are $5.90 cheaper per kilogram than their fresh equivalent. (Sunshine Coast ABC: Kylie Bartholomew)
On the flip side, peas, carrots and spinach were lower in vitamin A in the frozen samples, while green beans showed no significant difference between the two storage methods.
Overall, that particular study found that the vitamin content of frozen products was comparable and sometimes higher than that of their fresh counterparts.
Dr Mantzioris says minerals such as calcium, iron, zinc and magnesium remain at similar levels in frozen and fresh.
What about canned goods?
Canned foods often get a bad rap, but they are a nutritious and cost-effective way to increase your produce intake.
The main disadvantage is that the canning process often involves partially cooking the product for preservation purposes.
“They heat the fruit or veggies to a high temperature to kill all microorganisms such as bacteria and mold,” says Dr. Mantzioris.
“Because of this, you will have a breakdown of some heat-sensitive nutrients like vitamin C.”
Choose the option with the lowest amount of salt when choosing between types of canned veggies. (ABC News: Dannielle Maguire)
That’s why experts recommend adding canned produce towards the end of the cooking process to reduce nutrient loss.
But as with fresh and frozen food, different nutrients in different types of produce degrade at different rates.
What should I look out for when buying canned food?
A lot of sugar and salt can be added to some canned fruits and vegetables for preservation and flavor purposes.
So here are three tips from our experts when shopping for canned goods:
- Choose “salt-free” or “salt-reduced” canned vegetables and beans.
- Choose fruit canned in juice rather than syrup
- Look for the Health Star Rating on the front of the pack – the more stars, the better
They also recommend that you drain and rinse canned vegetables and fruit before using them.
What about imperfect fruits and vegetables?
Australia’s two largest supermarkets sell products that may not meet aesthetic standards but are still fine to eat.
The idea is that shoppers can save money by buying imperfect produce, and farmers are able to sell produce that would otherwise go to waste.
Compared to 2024 according to the CHOICE of the major supermarkets, fruit and vegetable packages were found to be imperfect. on average 28 percent cheaper per kilogram than the cheaper alternative.
Meanwhile, Harris Farm Markets claims to be shoppers you can save up to 50 percent on imperfect products.
A variety of consumption is better than none
The key is to have a varied diet, say Dr Mantzioris and Ms Bleathman.
Dr Mantzioris cited a Bureau of Statistics survey which found that only 4 per cent of Australians were eating the recommended amount of fruit and vegetables per day.
“Eat the fruits and vegetables you love to eat in a way that you can afford, whether they’re fresh, frozen or canned,” she says.
The most important thing, according to Ms Bleathman, is to get enough fruit and vegetables to reach the recommended serving.
“Eating a varied diet helps prevent nutrient deficiencies and reduces the risk of chronic diseases such as heart disease, diabetes and certain cancers.
“Additionally, a varied diet promotes a healthy gut microbiome, which is critical for digestion, immune function, and overall health.”
Loading…
If you are unable to load the form, click here.
