When choosing fresh vegetables and fruits look for local varieties that are in season if possible. Check out the Local vegetables and fruits section for more information.
Frozen and canned vegetables and fruits are also good options. They are just as nutritious as fresh vegetables and fruits, are easier to access year round and may cost less.
When choosing frozen look for options without:
- Added salt (sodium)
- Added sugars
- Breading or rich sauces
When choosing canned look for options that have:
- Little to no added salt (sodium) – you can also drain and rinse canned vegetables to lower the sodium content
- Little to no added sugars
To see the sodium or sugar content of canned options, use the % daily value (DV) found on the nutrition facts table. The % DV can be used as a guide to show you if the serving of stated size has a little or a lot of sodium or other nutrient.
- 5% DV or less is a little
- 15% DV or more is a lot
For more information about nutrition facts tables and % DV check out How to use food labels to make healthier choices – Canada’s Food Guide.
You can also can, bottle or freeze your own vegetables and fruits. Check out the section on how to preserving vegetables and fruits for more details.
Check out Canada’s Food Guide for more information on choosing vegetables and fruits.