Certain influencers have built entire social media empires out of making everything from scratch. Oftentimes, their videos carry an implicit sense of moral superiority, suggesting that you’re not a good parent (or at least not as good as them) if you’re resorting to pre-packaged store-bought items. Those who pick their own produce and painstakingly hand-craft their own candy necklaces simply work harder, love their children more, are fundamentally better.
But this suggestion is hardly fair. For the vast majority of people—meaning those who don’t make their living off of wellness content or have near-endless amounts of time and money to burn—canned, frozen, and packaged stuff is almost always a far more practical option. “Groceries are a fortune,” after all, Anthea Levi, MS, RD, a Brooklyn-based health writer and the founder of Alive+Well Nutrition, tells SELF—and fresh items tend to be the most expensive, as a trip to the produce section of the supermarket will readily prove.
Besides the lower price point, canned, frozen, and packaged foods have one other major advantage: their staying power. “You can keep them in your freezer for months, so that often gives people confidence” in the purchase, since they know they don’t have an expiration date hanging over their head, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. This, in turn, leads to reduced food waste: “Fresh salad greens are notorious for going slimy in the fridge, but you’ll never have that issue with frozen spinach. Ditto for fish. Fresh fish needs to be cooked ASAP before it turns, while frozen fish and canned or tinned fish last until you’re ready to use them,” Levi says.
Nielsen also takes issue with the basic idea that these options are somehow inherently inferior—“a big, big misconception,” in her eyes. “There has been a lot of confusion about the nature of these foods in general. Just because something is processed or packaged does not mean it’s unhealthy,” she says.
In other words, canned, frozen, or packaged items are often perfectly fine to include in your diet—and you shouldn’t feel embarrassed, ashamed, or inadequate if they make frequent appearances in your meals (or if they’re your first resort over fresh). “Constant access to fresh foods is, unfortunately, a luxury. If canned, frozen, or packaged items are the only way you’re able to put a fruit or vegetable on your plate, go for it,” Levi says. But if you’re still concerned about the health aspect, there are a few key ways to maximize the nutritional value and improve the overall experience. Here’s what to know to make the most of your freezer stash.