Photo credits (left to right): Photo credits (top to bottom): Flickr: p_a_h; 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
