top of page

Veggies & Fruit

Did you know that canned and frozen vegetables and fruit have the same nutritional value as fresh vegetables and fruit? 

We invite you to browse this website, and encourage you to taste and explore different vegetables and fruit with every meal and snack that fit into your family budget and time. 


Vegetables and fruit have a positive impact on health. Healthy eating is a key element in human development; it helps people get enough vitamins, minerals and other nutrients, reduces the risk of chronic disease and contributes to overall health and vitality.



There are many ways to taste and explore fresh veggies and fruit and still save money!

  • Pick berries.

  • Grow vegetables and fruit in your own garden, greenhouse or a community garden.

  • Buy only what your family will eat within a few days.

  • Buy at different stage of ripeness, some that are ready to eat and some that will ripen in a few days.

  • Store properly to prevent spoilage.

  • Do not wash produce (except leafy greens) before storing since it will make them go bad faster.

  • Freeze over ripe bananas to use in smoothies or to make banana muffins or bread.

  • Plan meals and snacks around what fresh produce you have on hand.

  • Buy in season at your local grocery store or farmer’s market.

  • Instead of buying pre-chopped raw vegetables buy whole vegetables, such as a bag of carrots or head of broccoli, peel and chop yourself.

Need more time? Pre-prepared options like mini carrots and bagged salads are available at many grocery stores. These options can cost more, but can be convenient and save time.



Did you know that frozen vegetables and fruit have the same nutritional value as fresh vegetables and fruit? Adding frozen veggies and fruit to all meals and snacks will help you get the nutrients that your body needs. Plus they’re easy and fast to prepare! We invite you to taste and explore frozen vegetables and fruit. Below are some of the reasons why:

  • Just as nutritious as fresh veggies and fruit. 

  • Add variety to your meals and snacks.

  • Available in large bags so you can stock up when on sale. 

  • Last a long time in your freezer (6 -12 months).

  • Require little preparation (washing and slicing is already done).

  • Quality is consistent year round.

  • Lower cost than fresh vegetables and fruit.

  • Plus, you can use only what your family needs!

Remember, when buying frozen, choose options without added salt, sugar and sauces. Freeze any vegetables and fruit that you have bought, picked or grown as soon as possible. Fruit should be ripe but firm, avoid over ripe or spoiled produce. It is recommended to blanch veggies and fruit before freezing.



Canned vegetables and fruit can be as nutritious as their fresh counterparts. Canned vegetables and fruit are convenient and easy to use. When buying canned goods, choose those that have little or no added fat, sugar or salt.

Why taste and explore canned vegetables and fruit?

  • Just as nutritious as fresh and frozen.

  • Lower cost than fresh or frozen.

  • Require little preparation- simply open the can and heat up in minutes!

  • Quality is consistent year-round.

  • You can stock up when on sale. 

  • Add variety to your meals.

  • Non-perishable (lasts a long time on the shelf) and therefore results in little wastage.


Choose canned fruit that has been packed in water or in its own juice. Cut down on salt by using low or sodium-free canned vegetables or by rinsing then before use.

Click the image below for Veggies and Fruits Campaign Video. 

bottom of page