The belief that homemade food is inherently healthier—or that choosing canned, frozen, or packaged meals reflects poor parenting—is a misconception that fails to account for real-world constraints. Groceries are a fortune, after all, and fresh items tend to be the most expensive, as a trip to the produce section of the supermarket will readily prove.
For households already stretched by financial or time pressures, pre-packaged foods are not just a convenience but frequently the only viable way to maintain a nutritious diet. “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.
Beyond affordability, canned and frozen foods address a critical issue: food waste. Fresh salad greens spoil within days, whereas frozen spinach or canned beans retain their quality for months. 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. The outdated stigma against processed foods ignores their practical advantages. “Just because something is processed or packaged does not mean it’s unhealthy,” says Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition.
How to spot nutritious packaged foods
However, not all packaged foods are equal in quality. The nutrition facts label serves as the primary tool for distinguishing healthier options. “Typically, the fewer ingredients, the better,” Levi says, a rule of thumb to consider while shopping. While canned, frozen, and packaged items have a reputation for being ultra-processed, there are actually plenty out there that are made from just one or two whole-food ingredients, such as canned peas, frozen fruit, and canned salmon. “These are as close to fresh foods as you can get, and just as nutritious.” Many jarred peanut butters only contain dry roasted peanuts and salt, for example.
Yet unfamiliar ingredients should not automatically disqualify a product. “You might not recognize that what you’re looking at is vitamin C, so you don’t want to scare yourself off of potentially nutritious and valuable food because you see things on the ingredients label that you don’t recognize,” Nielsen says.
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One significant concern in canned foods is sodium content. Canned beans, soups, and tinned fish often contain raised salt levels, which can pose risks for heart health if consumed excessively. Nielsen recommends selecting labels marked “no salt added” or “low sodium.” When those options are unavailable, draining and rinsing canned products before use can also drastically cut down on the sodium content, by up to 40%, according to some estimates. (Just keep in mind this method may also cause losses in other nutrients, like vitamin C.)
Focus on fiber, protein, and avoid hidden sugars
When selecting packaged foods, prioritize those high in fiber and protein while minimizing added sugars and saturated fats. Peaches that come canned in sugary syrup aren’t as nutritious as peaches that come canned in water, or are purchased frozen or fresh, Levi says. On the other hand, when you’re reading over a nutrition facts label, “what you want to see is fiber,” Nielsen says, and “protein is a big bonus.” Multiple vitamins and minerals in a product is also often a positive sign. Even breakfast cereals, which are often thought of as unhealthy, “can be incredible sources of minerals like iron and zinc, things that we need that help to keep our metabolism running, that keep us energized,” Nielsen says.
Frozen vegetables offer a budget-friendly alternative but require proper handling to maintain texture and flavor. “Avoid thawing them first,” Levi warns. “Cooking frozen vegetables directly from the package prevents sogginess.” Methods like roasting or air-frying preserve taste better than boiling or steaming.
Quick meals with canned and frozen staples
For individuals managing multiple responsibilities or long work hours, combining canned, frozen, and packaged foods strategically can save time without compromising nutrition. Adding lentils to a can of soup boosts its protein content, while leftover pasta pairs well with a side of frozen peas. The principle of balance remains key.
For many, the primary obstacle is not a lack of knowledge but limited access. Fresh produce remains a luxury for some, while canned and frozen options provide consistent nutrition without unnecessary guilt. “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. The focus should be on consistency rather than perfection. A diet composed of thoughtful choices, even when those choices come from cans or freezers, can be just as healthful as one prepared from scratch.
