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The rising cost of living means the weekly grocery shop takes a huge chunk out of the family budget – and fresh fruits and veggies are a big whack of that cost. So you may have found yourself turning to the frozen aisle for cheaper (and longer lasting) produce.

But just because frozen fruit and vegetables are often cheaper, does it mean they’re not as good for us? We asked an expert to find out!

Louise Rubic is an expert in nutrition education and public health, with over 25 years of experience providing individualised nutritional care. She has successfully transitioned her wealth of clinical knowledge into academia, where she now serves as a Senior Learning Facilitator in the Bachelor of Health Science (Nutrition) program at Torrens University Australia.

frozen food

A recent Australian survey identified that the most important considerations regarding the purchase of food was cost, quality and taste. With cost being the most important issue, frozen fruits and veggies can be a cheaper option over fresh where prices have increased by about 7.5%, while the cost of frozen foods has increased no more than annual CPI.

Frozen foods are also correctly perceived to be safer with extended storage capabilities over fresh foods. The most common vegetables and fruits purchased are green peas, corn, mixed vegetable, carrots, cauliflower and various berries. To minimise food waste, Australian favour freezing leftovers and purchased fresh food at home, however there is growth in demand for frozen pre-prepared meals as the convenience in saving time and effort becomes important in busy lives. Sales in Australian frozen ready meals have had an average annual increase of 8% since 2014.

Are frozen fruit and veggies just as healthy as fresh?

Frozen fruits and vegetables are often viewed as second-best compared to fresh produce, but research suggests otherwise. In fact, studies show that frozen produce can sometimes have higher nutritional value than fresh fruits and veggies, especially when considering long-term storage.

Research has found that losses in key nutrients, such as vitamin C and B vitamins, are minimal during frozen storage compared to other preservation methods. For example, a study comparing the vitamin C content in broccoli, carrots, legumes, peas, and spinach revealed that freezing preserved nutrients better over 12 months than storing the same produce in a refrigerator for just seven days. In addition to retaining nutrients, frozen fruits and vegetables may help improve dietary habits.

frozen food

Studies show that consumers of frozen produce tend to eat significantly more fruits and vegetables overall, leading to higher intakes of essential nutrients like dietary fiber, potassium, calcium, and vitamin D. As for any fresh vegetables, the trick is not to overcook frozen vegetables as this will affect the taste, texture and accelerate the loss of nutrients.

Here’s an interesting benefit of frozen foods for infants – A 2021 study found that infants who were fed frozen vegetable-based meals for 3 months accepted a new vegetable-based food better than infants fed commercial sterilised meals in jars. Freezing helps preserve the natural flavours of the food ingredients, which seems to increase infants’ openness to trying new foods later on.

    Is the quality and taste of frozen food as good as fresh?

    Freezing is one of the most effective methods for preserving both the sensory qualities—such as taste, texture, and colour—and the nutrients of fruits and vegetables, outperforming other preservation methods like canning and dehydration. By halting microbial growth and slowing down chemical reactions, freezing ensures the maintenance of food quality over time.

    A report from the QLD Department of Agriculture and Fisheries noted that a roundtable of chefs tested the colour, taste, and texture of fresh versus frozen fish. The chefs found no discernible difference between the fresh and frozen samples, even if the frozen fish had been stored for up to six months.

    frozen food

    The majority of frozen vegetables are produced in Tasmania, due to the quality of the soil, reliable growing climate and local expertise. Vegetables are picked and rapidly frozen to avoid the formation of larger ice crystals that can damage and dehydrate the food. Rapid freezing technology maintains the integrity of the food including the nutrient content.

    Are frozen, complete meals just as healthy as fresh meals?

    Previously, pre-packaged frozen meals, were considered problematic as they were often highly processed and particularly high in sodium. The Australian Government has committed to a 30% reduction in population salt intake by 2025 as excess sodium is linked to increasing risk for high blood pressure and chronic disease risk.

    This has instigated closer partnerships with food manufactures where they are encouraged to improve the nutrient composition of frozen meals including a cap of sodium at 250mg per 100g. The dietary recommendation for salt consumption in adults is less than 5g per day. A 2021 study found that sugars and sodium have reduced in frozen ready meals, while there has been a slight increase in the protein and fat content.

    The Health Star Rating was introduced in 2014 as a voluntary front-of-label initiative indicating the nutritional value of the packaged food from 0.5 to 5, where a 5-star food would minimise the four components associated with increased risk of chronic disease – high in kilojoules, saturated fat, sodium and total sugars per 100 g – as well as ensure health promoting components such as dietary fibre, protein, fruit and vegetables.

    Just over half of Australian frozen meals display a Health Star Rating, ranging from 2 to 5 star, to help inform purchasing decisions. For convenience, preparing a home-cooked meal using frozen ingredients is likely to be preferable over frozen ready meals from a nutritional standpoint. However, where practicality and inconvenience limit home-cooking capabilities, frozen ready meals may be an option when chosen carefully.

    What are some things everyone should know about frozen foods?

    • If a frozen food needs to be defrosted before consuming, defrost in the fridge, not at room temperature.
    • Check your freezer temperature is -15degrees C or colder.
    • Cool leftovers quickly by placing them covered in the fridge, then freezer.
    • Do not re-freeze, defrosted food.

      Sources
      Department of Agriculture, Fisheries and Forestry. (n.d.). Price determinants for processed fruits and vegetables. Retrieved from https://www.agriculture.gov.au/sites/default/files/sitecollectiondocuments/ag-food/publications/price-determin/processed_fruit_and_vegetables.pdf

      Fight Food Waste Cooperative Research Centre. (2023). EPPS Data report. Retrieved from https://endfoodwaste.com.au/wp-/uploads/2023/11/FFWCRC_EPPSData_final.pdf

      Fisheries Research and Development Corporation. (2017). FRDC report on frozen seafood quality. Retrieved from https://www.frdc.com.au/sites/default/files/products/2017-179-DLD.pdf

      Food Processing. (n.d.). Survey reveals consumer attitudes to food safety in ANZ. Retrieved from https://www.foodprocessing.com.au/content/business-solutions/article/survey-reveals-consumer-attitudes-to-food-safety-in-anz-835893685

      IMARC Group. (n.d.). Australia frozen food market report. Retrieved from https://www.imarcgroup.com/australia-frozen-food-market

      Kalhoff, H., Schmidt, I. V., Heindl, I., Kunert, J., & Kersting, M. (2021). Feeding frozen complementary foods promotes food acceptance in infants: The randomised intervention trial Baby Gourmet. Nutrition Research, 87, 49–56. https://doi.org/10.1016/j.nutres.2020.12.020

      Wooldridge, K., Riley, M. D., & Hendrie, G. A. (2021). Growth of Ready Meals in Australian Supermarkets: Nutrient Composition, Price and Serving Size. Foods, 10(7), 1667. https://doi.org/10.3390/foods10071667

      Healthdirect Australia. (n.d.). Food safety. Retrieved from https://www.healthdirect.gov.au/food-safety

      • I grow a lot of fruit and vege in our family garden and I do quite regularly freeze the excess. It’s a great way to have an ample amount of product available at hand. While the texture of some product does change when frozen most of it is easy to use.

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      • I grow a lot of fruit and vegetables and always freeze the glut that comes so I can eat in winter and out of season times. Because it’s fresh and ripened on the vine, it tastes so much nicer than bought frozen produce and freshly caught fish that is frozen is just fantastic. Hate the thought of power blackouts possibly ruining all what has been prepared though.

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      • An interesting, informative and insightful article! I learned a few new things here!

        Also removes some of the guilt regarding affordability of fresh food at the moment!

        Also, if you want to elevate your crumbles, freezing strawberries, then cooking them with your apples makes them so sweet and yum without having to add extra sugar. Very different result than cooking fresh strawberries!

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      • I’m always interested in having easy frozen options at home for those days you really can’t put a fresh meal together, but I struggle to find frozen protein that is sourced in Australia. Most frozen fish isn’t Australian, and frozen chicken has that rubbery consistency. I don’t mind paying more for quality, but it’s hard to find. Steamed veggies can be good for a quick meal and usually turns out great.

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      • As long as you eat frozen food within the recommended storage time frames, it should be fine.

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      • Fresh is always best but frozen is perfect if your time poor and its definitely not unhealthy

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      • I like to use both fresh and frozen fruits and vegetables. I prefer frozen vegetables above tinned vegetables although I certainly always have some tinned staple vegetables at home too ( like beans, lentils, chopped tomatoes etc). I found frozen vegetables very convenient and the taste is very good. I find frozen ready made meals at times convenient but rather expensive.

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      • I always have frozen vegetables on hand for days that I can’t buy fresh produce that I want. I also have frozen meals on hand for my son as he doesn’t get home until after 10 at night. He works from 8 am till after 10pm so having the frozen meals means he’s eating properly every night.

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      • I’ve always bought frozen vegies as I hate to buy fresh ones and see them go bad in my fridge. It’s convenient, often cheaper and proven to be just as healthy for you. The other thing I do at this time of year is go berry picking and freeze them for use throughout the year. So much nicer than supermarket berries

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      • I think frozen food is a great way to meld convenience and healthy eating.

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      • This is a fantastic article. With the cost of living as it is at the moment it’s nice to know that there are cheaper options available that are just as good for you. I live my cheat freezer and I’ll ofen freeze fruit when it’s in season and cheaper to buy.

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      • We have a day when we cook and freeze food and meals and also make preserves. It is such a huge saving with the cost of living pressures on the family food budget. It is also a fun family activity to cook food and to make preserves such as jam and chutney.

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      • It’s definitely the next best thing to fresh and the convenience of having veggies at hand when you need them, when they arent in season etc far outweigh the worry of them not being healthy. At the end of the day, it’s extra veg in your diet which is always a win no matter how it comes.

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      • LOL if you’re in Tasmania and you tried to defrost in the fridge in winter you could be waiting a while! I probably break a lot of rules, like defrosting on my bench – but I’m not dead yet! I prefer fresh better than frozen any day. I feel the quality seems better, but it is interesting that the nutrients are better in frozen.

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      • I think the research and results there speak for themselves. With the cost of living the way it is it is often much better to buy these items when on special or to freeze our own produce. It’s also a good way to get items when out of season. I love my chest freezer.

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      • Frozen foods can be healthy. Fruits and vegetables are often frozen at their peak ripeness, locking in vitamins and minerals. Convenience makes them a great option for busy lifestyles, encouraging healthy eating. However, processed frozen meals can be high in sodium, sugar, and unhealthy fats.
        Ultimately, frozen foods can be part of a healthy diet when chosen wisely.

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      • We have a wonderful chest freezer and it is so important for our meal planning and family food budget. We cook food in batches and freeze them and we also purchase frozen fruit and vegetables. We love to use our freezer because it limits waste which is essential for saving money and looking after precious resources.

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      • The title is a big vague, but love that this post focuses on fruit and vege. So yes frozen fruit and vege is great, it’s the ‘other’ frozen ‘food’ that has a novel of ingredients listed, that’s where ‘healthy’ gets a bit sketchy. But like anything know your ingredients.

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      • Of course it is good I have 3 freezers and save a fortune buy in bulk when cheap and always have food on hand been doing it for years and it works great Just buy Australian products because when it comes from China or New Zealand god knows whats in it .

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      • I freeze food, including meat and vegetables all the time and often buy and use frozen vegetables. Good way to save food and not have waste as you can’t store food in the fridge for that long. Always good for people to know not to re-freeze food that has been thawed.

        Reply

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