How-To: Shopping Tips - Canned, Fresh, Frozen

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Enjoy fruits & vegetables in all forms!

When shopping for groceries, fruits and vegetables are available in many forms:

  • Canned
  • Fresh
  • Frozen

Add more canned, fresh, and frozen fruits and vegetables to your grocery list:

  • They are healthy choices
  • Count toward your daily goal of five or more servings each day
  • Provide variety in your meals
  • Are easy to prepare and use in recipes

Shop for fruits and vegetables in all their forms:

  • Canned
  • Fresh
  • Frozen

Benefits of canned fruits & vegetables:

  • Picked and canned at peak freshness so flavor and nutrients are preserved
  • Cooked prior to canning, so they require a short cooking time to be ready to eat
  • Available year round and costs less than out of season fruits and vegetables
  • Canned items may last from two to four years in your pantry and still be safe to eat
  • Choose canned vegetables low in sodium and fat
  • Choose fruit canned in 100% juice with no added sugar

Benefits of fresh fruits & vegetables:

  • Greater variety
  • You’re able to touch, smell, and see the fruits and vegetables before you buy
  • Can cost less when purchased in season

What does it mean to eat in season?

  • Eating fresh foods being harvested right now close to home

Why is it good to eat in season?

  • You save money
  • Food tastes better
  • Food is more nutritious

How can I eat more seasonal foods?

  • Know what’s in season
  • Visit your local farmer’s market
  • Check the signs at your store
  • Stickers show where the food was grown
  • Ask the store manager for locally-grown food

Benefits of frozen fruits & vegetables:

  • Picked and frozen at peak freshness so flavor and nutrients are preserved
  • Frozen items may last up to six months in your freezer and still be good to eat
  • Can cost less than out-of-season produce 
  • Long shelf life (up to 6 months)
  • Little preparation required – the washing and slicing is already done
  • Available year-round

Tips for buying fresh fruits & vegetables:

  • Purchase fresh produce in season to save money
  • Ask the store clerk how to select fresh produce
  • Purchase enough fresh produce for your family to last until you shop again
  • Use fresh produce as soon as possible to enjoy peak flavors

Tips for buying frozen fruits & vegetables: 

  • Choose frozen fruits or vegetables with no sodium, sugar, or fat added

Use recipe substitutions:

  • Choose something in season when the recipe calls for an out-of-season ingredient

Freezing produce:

  • Freeze fruits and vegetables purchased in season to use in out-of-season months

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider.