Canned food has been a staple in many households for decades, providing convenience and long shelf life for a variety of food items.
While canned foods often get a bad reputation for being unhealthy due to high sodium content and preservatives, there are actually many healthy options available that can be a great addition to your pantry.
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One of the top healthy canned foods is canned beans.
Beans are a great source of plant-based protein, fiber, and antioxidants.
They can be added to soups, salads, chilis, and stews for a filling and nutritious boost.
Look for canned beans that are low in sodium or no-salt-added to ensure you are getting the healthiest option.
Some popular canned beans include black beans, chickpeas, kidney beans, and cannellini beans.
Another healthy canned food option is canned fish, such as wild-caught salmon, tuna, and sardines.
These varieties of fish are rich in omega-3 fatty acids, which are important for heart health and brain function.
Canned fish can be a convenient and affordable way to add more seafood to your diet.
Look for fish canned in water or olive oil, rather than heavy sauces or oils, to keep the calorie and sodium content low.
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Canned vegetables are also a great healthy option to have on hand for quick and easy meal prep.
Some popular choices include canned tomatoes, corn, green beans, and peas.
These vegetables are typically canned at peak freshness, retaining their nutrients and flavor.
You can use canned vegetables in a variety of dishes, such as pasta sauces, stir-fries, and casseroles.
Look for canned vegetables that are labeled as low-sodium or no-salt-added to keep your sodium intake in check.
Canned fruits can also be a healthy addition to your pantry, providing a convenient way to enjoy fruit year-round.
Opt for canned fruits that are packed in water or their own juice, rather than heavy syrup, which can be high in added sugars.
Some popular canned fruits include peaches, pears, pineapple, and mandarin oranges.
You can use canned fruits in smoothies, oatmeal, yogurt, or as a topping for desserts.
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For a quick and easy protein option, canned chicken and turkey are great choices to have on hand.
These canned meats are convenient for adding to salads, sandwiches, wraps, and casseroles.
Look for canned chicken and turkey that are packed in water or their own juices, rather than in creamy sauces or broths, to keep the calorie and sodium content low.
Canned chicken and turkey are also a good source of lean protein, making them a healthy option for those looking to build muscle or maintain a healthy weight.
Canned soups can be a convenient and comforting meal option, especially on busy days when you don't have time to cook from scratch.
Look for canned soups that are labeled as lower in sodium and fat, and choose options that contain a variety of vegetables and whole grains.
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In addition to single-ingredient canned foods, there are also some healthy canned meals and entrees available that can be a quick and easy dinner option.
Look for canned meals that are made with whole food ingredients, such as vegetables, whole grains, and lean proteins.
Some popular canned meal options include chili, vegetable stew, and chicken and rice.
You can also use canned sauces, such as marinara or curry sauces, to quickly add flavor to your meals.
When shopping for healthy canned foods, it's important to read the nutrition labels to ensure you are making the best choice for your health.
Look for options that are low in sodium, sugar, and unhealthy fats, and high in fiber, protein, vitamins, and minerals.