CANNED FOODS ARE CONVENIENT,
NUTRITIOUS AND OFTENTIMES
MORE AFFORDABLE THAN THEIR
FRESH COUNTERPARTS. Plus, the
canning process can increase the
availability of certain nutrients found
in vegetables such as tomatoes.
Concerned canned foods are too
high in added sodium or sugar?
You do not necessarily need to be.
There are plenty of nutritious options
available for canned foods. Many
vegetables and beans can be found
in reduced sodium and no-salt-added
options. In addition, straining and
rinsing canned foods under cool,
running water can further reduce the
sodium content by up to 41%. Likewise,
canned fruits can be found packed in
juice or no-sugar-added options to
reduce sugar and excess calorie intake.
BEANS are flavorful, nutrient rich and loaded with fiber. Canned
beans are affordable and take significantly less time to prepare
than dried beans, making them much easier to incorporate into
last minute meals.
TOMATOES in a can offer convenience and nutritional punch. For
recipes calling for chopped or pureed tomatoes, the work is already
done for you. They also offer surprising nutrition — the heat process
involved in canning releases lycopene, an antioxidant, which may
help to reduce the risk for prostate, lung and stomach cancer.
VEGETABLES, when canned, are a great way to meet Food
Group goals. The flavor of canned vegetables is well preserved, as
are most nutrients and fiber. Though some vitamin C may be lost
through the canning process, the amount is negligible to you when
eating a combination of fruits and vegetables throughout the day.
FRUITS, when canned, offer shelf life and flexibility. From
peaches and pears to pineapples and applesauce, canned fruits
can be found packed in water, juice or light syrup for easy
addition to snacks and recipes.
HERE ARE OUR TIPS FOR STOCKING YOUR
CUPBOARDS WITH MORE NUTRITION:
for Big Y's
RDN, LDN and
Visit BigY.com's LivingWell Eating Smart
Web page and post a question
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Write to: Living Well • 2145 Roosevelt Ave.
PO Box 7840 • Springfield, MA 01102
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Become a fan on Facebook – LivingWellEatingSmart
Keeping a variety of
canned foods on hand
can make preparing
healthy recipes easier
and infinitely less
stressful when pressed
for time. Finding
it difficult to meet
your daily Fruit and
Vegetable Food Group
by USDA's MyPlate?
Here's how canned
options can help:
breakfast snack lunch snack dinner
¼ cup fresh
with ½ cup
Turkey and cheese
1 cup mixed salad
greens with ¼ cup
beets and ¼ cup
with linguine, olive
oil, ½ cup no-salt-
added peas and
½ cup no-salt-
tomatoes with a
side of ½ cup fresh