I don’t think anyone is surprised at the news that vegetable consumption has plummeted in the UK. We’re eating less veg than at any time in the last 50 years, since 1974 when the Family Food Survey – led by the Department for Environment, Food and Rural Affairs (Defra) – began. Given that more than half our diet is now made up of ultra-processed food (UPFs), something else had to give.
While not a great shock, the news is a tragedy. What of the government’s five-a-day messaging, a drum it’s been beating for decades, that many even thought too modest? And what of the efforts of so many cooks and campaigners, who have urged us to eat more plants for years, from their soapboxes, TV shows and cookbooks?
Less veg, in this case, means we’re eating around 1kg of fresh or processed vegetables each per week per person, not including potatoes, down from 1.2kg in 1974. The survey of 5,000 households also found that we’re eating different kinds of vegetables compared to 50 years ago, with 80 per cent less cabbage and 87 per cent fewer brussels sprouts. Even peas, surely the easiest of all to store and cook, are out of favour, with 74 per cent fewer peas making it to our tables.
But what is surprising is the one veg category that’s on the rise. Sales of pre-chopped and pre-cooked veg have risen from 8g per person per week to 72g, down from a high of 87g in 2020.
I won’t hide that I long sneered at pre-chopped veg. Who, exactly, is too busy to pull florets off a head of broccoli? Can you not peel and slice your own carrots? I’ve always known they’re a great aid to those who are less physically able, or good for snacking on the go. But is buying more of our veg pre-washed, peeled, prepped and even cooked, a good thing?
“Pre-prepared veg can be a great choice for busy families, older adults, people with limited mobility or anyone who finds peeling and chopping difficult”, says specialist dietitian Nichola Ludlam-Raine, author of How Not to Eat Ultra-Processed. “They also reduce food waste because you’re only buying what you need. Whether it’s diced onions, grated carrots, pre-cut stir-fry mixes or ready-steamed greens, these products can make healthy eating far more accessible, and at a time when vegetable intake is at a low, convenience really matters.”
“For many households, especially those juggling work, childcare, and the demands of life, these products may be the difference between eating some vegetables and eating none,” says Lucy Upton, paediatric dietitian and feeding therapist, and founder of The Children’s Dietitian. “It’s worth noting they tend to be more expensive, so these benefits are more likely to advantage families with financial means.”
Fine, but for those who can chop and dice, buying pre-prepared veg should be an occasional life saver, like a takeaway, not an everyday habit. It is such a grotesque waste of money and packaging to treat it as the norm rather than the exception. If you don’t peel your own carrots, your children won’t be able to either. That’s on you.
Upton, who takes a more sympathetic view than me, points out that prepped veg can help children to expand their diet, for example mixed bags or trays of stir fry or root veg expose them to vegetables the family might not normally buy.
Priya Tew, a Dietitian UK specialist dietitian and author of the DASH diet book suggests that the increase in pre-chopped sales may indicate our appetite for a decent meals and fresh items, despite time constraints. “This shows how hard it can be for some people to cook from scratch and the need for quick, easy, accessible and nutritious options and recipes to help,” she says.
Does buying pre-prepared mean compromising on taste? I love butternut squash but couldn’t chop and peel them after I had an operation and tried the pre-chopped slices. I was happy I could still eat it, but found the product was often soft or dry. Ludlam-Raine is more positive. “Many pre-prepared options are very comparable to fresh,” she says. “Especially when used quickly and cooked well. Pre-cooked microwaveable or steam-in-bag vegetables can actually taste better for some people because they tend to be cooked more consistently and often retain a good texture.”
And what about health: do pre-chopped and pre-cooked veg retain nutrients from the fridge to the plate in the same way as those we prep at home? Upton says any adverse effects are minimal. “Vegetables do start to lose some vitamin C and other antioxidants once cut, but nutrient losses are likely to be small,” she says. “Any fat-soluble vitamins e.g. A, E, K are very stable and not really affected. The key really is to keep pre-prepared veg chilled and sealed. Of course, frozen fares best as across the board they tend to retain more nutrients than fresh.”
“Studies show that the levels of key phytochemicals: flavonoids, phenolic acids, glucosinolates, are largely similar in fresh and pre-chopped veg,” says Priya Tew.
“Pre-cut veg is still a far better choice nutritionally than skipping vegetables altogether or relying more heavily on ultra-processed snacks and meals,” says Ludlam-Raine. “If you want the longest nutrient retention, frozen vegetables tend to be the best option, as they are picked and frozen at their peak.”
Time is a big issue. When all the adults in a household work, it is undeniably hard to find the minutes in the day to cook. But if you don’t do it, you never will. Get the children to help. Use easily-prepped veg like peas and leaves and greens. Open jars and tins. If you cook three times a week, you can have leftovers the rest of the time.
“Anything that helps people eat more veg (and reduce waste), whether that’s chopped, peeled, steamed or ready-to-roast, is a positive step,” says Ludlam-Raine. “Convenience is one of the biggest barriers to healthy eating, and pre-prepared veg reduces the time, effort and skill required, which can make it far more likely that people will include vegetables in their daily meals.
We all know that replacing fruit and veg with heavily processed foods means missing out on vital nutrients, and possibly causing chronic disease. It’s equally sad that so many are missing out on enjoying the great taste of vegetables, from a simple green salad to roast Mediterranean veg to silky soups.
Here are some of my top choices from the ready-to-cook veg aisle:
M&S buttery mashed potato, £2.75
https://www.ocado.com/products/m-s-buttery-mash-potato/516865011
Cooks talk about the quality of their mashed potatoes like it’s a life and death scenario. In my case, it’s just bog standard. I’ll mash and add butter and milk for days, but the result is always average. I’m happy to serve it at home, but a super smooth supermarket option is always a treat and, in my case, better than homemade.
Cooks’ Ingredients peeled garlic cloves, £1.30
https://www.waitrose.com/ecom/products/cooks-ingredients-peeled-garlic-cloves/659896-93730-93731
The best gift you can give your fingernails, ever, and a vital aid for anyone with less than nimble hands.
Aldi diced onions, 99p
https://www.aldi.co.uk/product/four-seasons-frozen-chopped-diced-white-onion-000000000367190003
Frozen diced onions are a win-win because not only do you save yourself the effort of chopping an onion, which can seem an unsurmountable task when exhausted, it cooks far more quickly than raw, too – around five minutes compared to 15-20.
M&S Tenderstem Broccoli, £2.10
https://www.ocado.com/products/m-s-tenderstem-broccoli/517981011
A broccoli that was developed to be sold pre-chopped! Tenderstem’s long stems mean they are always harvested from the plant before packing and selling, so this is one pre-chopped veg product that comes entirely guilt-free.
Edamame beans, £2.75
https://www.sainsburys.co.uk/gol-ui/product/yutaka-edamame-soybeans-in-pods-500g
On the pre-cooked front, these edamame are an almost-instant snack, coming to life after just a few minutes in hot water. Some brands add salt, so check.
Sainsbury’s butternut squash slices, £1.50
https://www.sainsburys.co.uk/gol-ui/product/sainsburys-butternut-squash-slices-400g
There’s a general consensus that squash are the hardest veg to prep. You need brute strength, a good knife and plenty of time, so prepped slices can be a life saver. Although I have had mixed results with flavour and freshness.
Tesco soffritto mix, £2
https://www.tesco.com/groceries/en-GB/products/321837850?srsltid=AfmBOor_ZgGRjMpGfof3uRbLAYAV8YLtcPHaxKfWKGiWISYcC6s-YcPg
When you have the time, finely dicing onions, celery and carrot for a soffritto base is a wonderfully meditative activity. When you don’t, these bags are brilliant.
Braised red cabbage, £2.77
https://www.asda.com/groceries/product/9019267
Poor cabbages have fallen from favour, according to the survey. Given one head provides food for days, they’re great value. But if you want a smaller portion, pre-cooked can save effort and wastage.
