Seven foods nutritionists say belong in every freezer

As a nutritionist, I’m a strong advocate for frozen food, which is why reports of cyberattacks affecting supermarket refrigeration systems across Europe are so concerning.

There’s no need to rush out and stockpile supplies, but the incidents do highlight how fragile food supply chains can be and why a well-filled freezer is a smart idea.

Frozen produce is often unfairly seen as second-rate compared with fresh food, but that simply isn’t the case. In some instances, it can even be more nutritious, especially when vegetables are frozen soon after harvest.

Freezing also helps food last far longer, cuts waste and can reduce costs. It ensures you still have healthy ingredients on hand when fresh produce is harder to get.

If supermarket supplies are disrupted, these are the seven foods I’d keep in the freezer.

1. Fish and seafood

Salmon, cod and prawns are all good choices, offering a range of nutrients and high-quality protein.

Salmon provides omega-3 fatty acids that support heart health, while cod is a source of iodine, which is important for thyroid function. Prawns also supply vitamin B12 and selenium.

Choose individually frozen fillets so you can use only what you need.

2. Lean meat and poultry

Chicken breasts and lean minced beef are complete proteins, meaning they contain all nine essential amino acids needed for muscle maintenance and repair. They are also rich in nutrients such as iron, zinc and B vitamins.

Lean cuts are preferable because fat can oxidise during frozen storage, which can affect taste and quality.

Divide meat into portions before freezing so you only thaw what you need.

3. Dairy

Milk freezes surprisingly well. If the fat and water separate after thawing, a good shake should restore it.

Hard cheeses such as cheddar also freeze well, particularly when grated. Freezing can make cheese more crumbly, so it is often better suited to cooking than to eating on its own.

4. Mixed berries

Frozen berries are full of fibre, vitamins, minerals and beneficial plant compounds, including antioxidants. Because they are usually frozen soon after harvest, much of their nutritional value is retained. They are also very convenient.

They work well in smoothies, stirred into porridge or added to puddings and baking.

5. Bread

Bread is a useful freezer staple, providing carbohydrates for energy. Wholemeal versions are best because they contain more fibre.

Many breads are also fortified with nutrients such as iron, calcium and B vitamins. Slicing loaves before freezing makes it easy to remove individual pieces rather than defrosting the whole loaf.

6. Pasta sauces

Batch-cooked sauces are among the most practical foods to freeze for a quick, nutritious meal.

Tomato-based sauces are especially versatile. Cooked tomatoes contain lycopene, an antioxidant compound, along with potassium and vitamin C.

Store sauces in single or family-sized portions in flat freezer bags to save space.

7. Vegetables

Peas, spinach, green beans, sweetcorn and mixed vegetables are all useful freezer essentials. They are rich in fibre, vitamins and minerals, and freezing preserves much of their nutritional value.

Peas and soya beans are particularly useful because they contain more protein than other vegetables.

Some vegetables, especially broccoli and spinach, can soften after freezing, but they are still excellent in stews, curries, soups and pasta dishes.

As told to Nick Harding

Rob Hobson is the author of Unprocess Your Life: Break Free From Ultra Processed Foods For Good (£18.99, Thorsons).

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