Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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October 14, 2023
Canned foods have a reputation for being less than healthy, and it's true that some contain lots of salt and sugar. However, there's actually a great selection of healthy canned foods to choose from, which offer both nutrition and convenience in one efficient little package. Knowing which items are brimming with the most nutrients is key to making a smart selection. Accordingly, the following are a few great items to stock in your pantry.
Tuna is among the best canned foods out there when it comes to nutritional value. It offers a hearty portion of protein, which benefits the body in numerous ways. For example, protein is integral for providing energy, repairing muscle tissue, and producing hormones. Tuna also offers many other essential nutrients, from minerals to vitamins. Canned tuna comes in water or oil, and both are healthy options. However, keep in mind that water-canned tuna typically has fewer calories and fat if weight loss is a goal for you. You may have heard that tuna can have worrying amounts of mercury, but, for canned light tuna, there is much less mercury, so it’s usually not a concern.
Canned pumpkin is typically associated with pies, but that's not the only recipe you can use it with. For instance, it makes a great addition to oatmeal for an infusion of flavor and nutrition. It's also great with soups and chili, as it creates a nuanced flavor profile that can elevate these dishes. As for nutrition, canned pumpkin is a wonderful source of beta-carotene, which benefits the function of your immune system while also ensuring that your vision remains good. It's also a good food for maintaining optimum heart health thanks to the healthy concentration of vitamin K.
When it comes to healthy canned foods, corn is an excellent selection. Thanks to the antioxidants, corn can lower your disease risk while simultaneously supporting healthy vision. Corn also contains fiber, minerals, and vitamins, including vitamin C. If you struggle with healthy digestion, increasing how much fiber you eat can help. In this case, corn can potentially reduce bouts with indigestion while also being low in calories.
When it comes to nutritional intake, beans are highly impressive. Adding beans to your diet can boost heart health and weight management, as beans contain a variety of nutrients while also being surprisingly low in calories. They're also a macronutrient food, which means they contain the most important nutrients for wellness. Along with the many other health benefits beans offer, they can also regulate blood glucose levels, which is crucial for people with diabetes. And canned beans are far more convenient to cook than raw ones, which makes them perfect for people with hectic lifestyles.
While fresh tomatoes have so much to offer from a nutritional perspective, canned varieties are actually more nutritious than fresh in one key area. Canned tomatoes contain more lycopene due to the canning process, which makes them an amazing addition to your diet. An antioxidant, lycopene can effectively lower your risk of serious ailments, such as cancer. It can also have a positive impact on the health of your heart, which is very beneficial for people with a higher risk of heart disease.
Canned tomatoes can also have much better flavor than the fresh tomatoes you get at the grocery store. This is because they are picked at peak ripeness before being canned, as opposed to the fresh grocery store tomatoes which are usually picked while still green so that they don’t squish in shipping. So if you’re making tomato sauce and you don’t have access to homegrown tomatoes, use canned instead!
Canned beets aren't just for the holidays, they also make a great addition to everyday meals. In terms of healthy canned foods, beets contain essential minerals, vitamins and fiber, as well as antioxidants. Antioxidants reduce inflammation throughout the body, which can have a positive impact on a person's risk of disease. Canned beet juice is also replete with nutrients, so retain it and add it to recipes for an added infusion of nutrition.
When seeking an alternative to dairy milk, canned coconut milk has so much to offer. Thanks to its concentration of medium-chain triglycerides, coconut milk aids in weight management by contributing to a feeling of fullness and enhancing insulin sensitivity. As a good source of antioxidants, coconut milk can also benefit the function of your heart and reduce your risk of heart disease. You can add canned coconut milk to smoothies or use it to make a healthy and wholesome curry for dinner. Beware, however, that coconut milk does have a high amount of saturated fat. For a low fat, and very high potassium option, try sipping on some coconut water!
While less common than other items on this list, chicken also has a place in the selection of nutritious canned foods. As a lean form of protein, chicken is a great substitute for red meat and other fatty options. While canned chicken isn’t exactly a replacement for a chicken breast, it can be a great ingredient when used in salads, casseroles, dips, and more. And canned versions are highly convenient, as they have a long shelf life and are easy to prepare for lunch or dinner. You should consider the salt content of different canned chicken brands, as some may contain more sodium than others. In this case, simply look for the low-sodium option.
Adding healthy canned foods to your diet ensures your nutritional intake is appropriate for your needs. Remember, diet is a major aspect of good health, and the foods you eat must be as wholesome and nutritious as they are tasty and convenient. Meal planning is also beneficial when it comes to nutrition, and Prospre offers a more effective way to plan meals for the week. Check out our app today!
