*Registered dietitians say the freezer aisle deserves far more credit than most shoppers give it. Since fruits, vegetables, and proteins are often flash-frozen shortly after harvesting, they can retain just as much nutrition as what you would find in the produce section.
As Real Simple reports, Sheri Gaw, RDN, CDCES, founder of The Plant Strong Dietitian, counts pre-cooked whole grains among her go-to freezer staples. “Pre-cooked, frozen whole grains are just as nutritious as dried grains, and they typically need only three minutes to reheat in the microwave,” she says. One cup of frozen brown rice offers roughly 2 grams of fiber, a nutrient that plays a key role in digestive wellness and blood sugar regulation.
Gaw also suggests stocking up on frozen leafy greens. “Since they are picked and preserved at their peak of ripeness, they may offer more nutrients than fresh greens,” she explains. Frozen spinach stands out in particular, with half a cup providing close to 15 milligrams of lutein and zeaxanthin, two carotenoids that researchers have connected to benefits for vision, cognitive function, and cardiovascular wellness.
When it comes to fruit, Amanda Sauceda, MS, RD, founder of The Mindful Gut, always reaches for frozen blueberries. “But blueberries are more than just fiber: research has linked them to supporting a healthy gut barrier as well as helping with inflammation,” Sauceda says.
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For animal protein, Amy Shapiro, MS, RD, CDN, lead nutritionist for ButcherBox, relies on grass-fed beef and free-range chicken breast. “Grass-fed beef contains higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), both of which have anti-inflammatory properties,” Shapiro notes. Chicken breast complements that selection as a low-fat option rich in B vitamins.
Rounding out the list, Bess Berger, RDN, CDN, CLT, founder of Nutrition by Bess, considers wild-caught salmon essential. “Keeping salmon in the freezer also reduces food waste and ensures you always have a nutrient-rich protein option available,” she says. Loaded with omega-3 fatty acids, it offers wide-ranging benefits for the brain and the heart.
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