Your Newspaper - Your Health

Posted on: February 10, 2011

It's Uncanny

The delicious, healthy and budget-friendly benefits of cooking with canned foods

By Anna Sachse
CTW Features

Never mind the fact that it can be tough to find a wide range of quality, low-priced produce during the colder months, today’s economy has made everyone’s food budget a little tighter. The solution? A good can opener.

Not only are canned veggies and fruits a nutritious substitute to fill the void during the off season, along with canned beans, meats and seafood, they are also inexpensive, easy to work with and have a longer shelf life than fresh versions, says Holley Grainger, registered dietician and nutrition editor for CookingLight.com and MyRecipes.com.

But all canned foods are not created nutritionally equal. When stocking your shelves, start by considering what you should avoid. Added sodium is a common preservative in canning, so look for low-sodium options or drain off the packing liquid and rinse off the excess salt before eating, says Marilyn K. Tanner-Blasiar, a spokesperson for the American Dietetic Association who specializes in pediatrics at Washington University School of Medicine in St. Louis.

The same rule goes for excess sugar. “When choosing fruit canned in syrup, watch out for the words ‘lite’ and ‘light,’” Grainger says. “Rather than ‘low calorie,’ these terms refer to the density of the syrup.” Choose fruits packed in water for the lowest calorie option, or be sure to drain and rinse.

Similarly, select water instead of oil-packed meats, and always skip creamed anything, says Grainger, including veggies, as “creamed” usually refers to added fat and/or sugar.

As for your best canned food bets, Grainger likes to keep versatile low-sodium legumes, such as black beans, garbanzo beans, pinto beans, kidney beans or cannellini beans, on hand for a quick protein and fiber-filled side dish or an ingredient to toss in chili, soups, pasta, burritos, quesadillas and dips.

No-salt-added diced tomatoes are another favorite because they save time in sauces and marinades, and are an amazing source of lycopene, Grainger says. In the veggie aisle, also seek out canned corn, beets, green beans, carrots and chilies, as well as pumpkin, which is rich in vitamin A and can serve as a fat substitute in baking. It also can add a flavorful and nutritious punch to oatmeal and pancakes.

On the sweeter end of the spectrum, any water-packed or rinsed fruit is a good option, including peaches, pears, pineapple, oranges and berries, Tanner-Blasiar says.

Opting for water-packed chicken, tuna, crab and shrimp is also the best way to get maximum protein with the least amount of calories and saturated fat. However, be sure to thoroughly rinse these meats as well, warns Tanner-Blasiar, as they tend to contain extra sodium to function as a flavor and freshness preservative in place of the oil.

Need more tips for delicious, fast and creative ways to use various canned foods?

“Casseroles are wonderful,” Tanner-Blasiar says. “They maximize ingredients, allowing you to get more food groups in.” She suggests combining water-packed canned chicken breast, black beans and tomatoes, tossing them with rice and topping the mixture with a little low-fat cheese for calcium and extra flavor.

Another easy, healthy option is to give salads extra substance by adding fiber-rich canned black beans and corn, or furnish them with a little flair by garnishing with canned mandarin oranges or pineapple. “The vitamin C in these fruits helps your body absorb more iron from that spinach salad, too!” Tanner-Blasiar says.

And don’t forget about the fastest canned meal option of them all, says Tanner-Blasiar. “Soup!”

Look for low or non-fat, low sodium, broth-based options that are loaded with fiber and protein. The Amy’s brand is a good go-to, but thanks to the latest Food Pyramid and Dietary Guidelines for Americans (MyPyramid.gov), released on January 31st, chances are more soup companies will soon catch up.