{"id":13308,"date":"2022-12-08T10:35:23","date_gmt":"2022-12-08T15:35:23","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=13308"},"modified":"2022-12-12T10:45:36","modified_gmt":"2022-12-12T15:45:36","slug":"canned-foods-can-be-healthy","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2022\/12\/08\/canned-foods-can-be-healthy\/","title":{"rendered":"Canned Foods CAN Be Healthy"},"content":{"rendered":"<p><i><span style=\"font-weight: 400\">\u2014 By Patty Neal, UMaine Dietetic Intern and <\/span><\/i><i><span style=\"font-weight: 400\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/04\/15\/meet-the-bloggers\/#kate-yerxa\" target=\"_blank\" rel=\"noopener\">Kate Yerxa<\/a>, Extension Educator<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">I am sure you are thinking, \u201cWait, I thought canned food wasn\u2019t healthy.\u201d Canned foods are in fact healthy. Canned fruits, vegetables, beans, poultry, and fish are low-calorie foods that are rich in nutrients.\u00a0<\/span><\/p>\n<h3>What do the experts say?<\/h3>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Canned foods keep their nutrient content. Studies conducted show that canned fruits and vegetables keep certain nutrients, while other nutrients are increased.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A study found that frequent canned food users consumed more nutrient-dense foods and had an increased intake of seventeen essential nutrients compared to infrequent canned food users.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Canned foods supply a variety of options, such as fruits, vegetables, beans, meats, and fish that can be served individually or combined into dishes like soups, stews, casseroles, meat dishes, and baked desserts. This increases your opportunities to eat a variety of healthful foods without spending a lot of your food budget.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">It is not just the nutritional benefits that make canned foods worth buying. With canned foods, you do not need to worry if you have enough room in your freezer. Or if the power goes out, you do not have to worry about your food thawing and going bad. Instead, you only need to decide which shelf in your cabinet or pantry to store it on. Canned foods are also convenient to use in recipes and are typically lower in price compared to fresh versions of the food.<\/span><\/p>\n<h3>What about sodium?<\/h3>\n<p><span style=\"font-weight: 400\">Did you know that 40% of the sodium we consume daily comes from ten types of food, and canned fruits and vegetables are not one of them? The top ten food sources of sodium eaten by most people are bread and rolls, pizza, sandwiches, cold cuts and cured meats, tacos and burritos, soup, chicken, cheese, eggs and omelets, and savory snacks such as chips, crackers, snack mixes, and popcorn.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you are worried about the sodium level in your canned foods, you can drain and rinse the food before using. Canned products such as beans, vegetables, and meats, like chicken or tuna, can be drained and rinsed in a colander and can reduce sodium by 36 \u2013 41%.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There are multiple varieties when choosing canned foods, including low-sodium, reduced-sodium, or no-added-salt. Make sure to read the label when deciding on what is a suitable level of sodium for you. The nutrition facts label helps you make healthier choices about choosing lower sodium foods \u2013 a tip to remember when reading the label is that 5% or less of the Daily Value (DV) is viewed as low in a nutrient, and 20% or more of the DV is considered high.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Canned foods have gotten a bad rap. For more information about the health benefits of canned foods, check out the article <\/span><a href=\"https:\/\/www.mealtime.org\/canned-food-myths-busted\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Canned Food Myths \u2013 Busted!<\/span><\/a><span style=\"font-weight: 400\"> or visit the Academy of Nutrition and Dietetics article <\/span><a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/nutrient-rich-foods\/are-canned-foods-nutritious-for-my-family\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Are Canned Foods Nutritious for My Family?<\/span><\/a><span style=\"font-weight: 400\">\u00a0<\/span><\/p>\n<h3>Resources<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.eatright.org\/food\/vitamins-and-supplements\/nutrient-rich-foods\/are-canned-foods-nutritious-for-my-family\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Are Canned Foods Nutritious for My Family?<\/span><\/a><span style=\"font-weight: 400\"> (eatright; Academy of Nutrition and Dietetics)<\/span><\/li>\n<li><a href=\"https:\/\/fruitsandveggies.org\/stories\/buzz-eating-canned-vegetables-boost-nutrients-not-sodium\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">About the buzz: Eating canned vegetables boosts nutrients, not sodium? <\/span><\/a><span style=\"font-weight: 400\">(Have a Plant)<\/span><\/li>\n<li><a href=\"https:\/\/www.fda.gov\/media\/84261\/download\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Sodium in your diet.<\/span><\/a>\u00a0<span style=\"font-weight: 400\">\u00a0(FDA)<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u2014 By Patty Neal, UMaine Dietetic Intern and Kate Yerxa, Extension Educator I am sure you are thinking, \u201cWait, I thought canned food wasn\u2019t healthy.\u201d Canned foods are in fact healthy. Canned fruits, vegetables, beans, poultry, and fish are low-calorie foods that are rich in nutrients.\u00a0 What do the experts say? Canned foods keep their [&hellip;]<\/p>\n","protected":false},"author":160,"featured_media":13309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[259,258],"tags":[],"class_list":["post-13308","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful-nutrition","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Canned Foods CAN Be Healthy - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"Canned foods are a healthy way to add fruits, vegetables, and lean protein to your recipes. 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