Canned Goods

canned goods1.jpg

Photo attribution: 

Flickr: p_a_h

canned goods2.jpg

Photo attribution: 

Flickr: maurenn lunn

Foods Included

Low-sodium beans, soups, and vegetables; fruit in juice

Description

Canned vegetables can be just as nutritious as fresh vegetables. They also save food preparation time because they are already cut, sliced, peeled and pre-cooked, requiring only reheating. Be sure to avoid overcooking to prevent the escape of water-soluble vitamins -- steaming or microwaving are better than boiling for a long time.

Buy It

  • Buy store brand canned goods to save money; the taste and quality is usually no different than name brand versions.
  • For canned beans, look for "low-sodium" or "reduced sodium" on the label; if that's not available, rinse the beans in cool water before using.
  • Never purchase cans that are dented or damaged in any way.

Store It

  • Store canned goods in the pantry and use by the "best by" date (often good for a year or two).

Cook It

  • Open with a can opener.
  • Rinse beans to reduce sodium.
  • Heat up soups, vegetables, or beans in a pot on the stove or in a glass/ceramic dish in the microwave.
  • Don't store leftovers in the can iteself; transfer to a container with a lid and store in the refrigerator for a couple days.

Why It's Great

Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.

  • Beans:
  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.
  • Folate, or folic acid, helps our tissues grow and our cells work.  Especially important for pregnant women.
  • Vegetables and fruit:
  • Fiber helps with healthy digestion and keeps us feeling full.  Eating enough fiber has been shown to keep our hearts healthy too.
  • Many vitamins and minerals that keep our bodies functioning properly

Photo credits (clockwise from left)

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