Beech Tree News Network

Canned Foods Can Be Nutritious

Canned foods can be nutritious and inexpensive, making healthy eating easier. Canned fruits and vegetables are picked at peak freshness and are canned within hours of harvest. That means those nutrients are preserved in the can. When looking for the most nutritious canned fruits and vegetables, opt for those with the least sodium and the least added sugar. For canned vegetables, look for the words “no salt added.” For canned fruits, opt for those canned in their own juice. How can you use these canned fruits and vegetables in your day-to-day life? Canned fruits are an easy way get a serving of fruit on the go because they are shelf stable. Canned vegetables are great, quick side items for healthy meals because the require very little prep.

 Canned meats can also be a healthy option. The same recommendations apply when shopping for canned meats—choose low sodium options. The best canned meat choices include canned tuna, salmon, and chicken—lean proteins that can easily be incorporated into meals. Canned sausages, spam, and other similar products should be eaten less often because of their high fat content. How can you make healthy meals using lean canned meats? Tuna salads and chicken salads are classics that can be made healthier by using yogurt or avocado as a base. Add drained chicken on top of your salad at lunch or into a soup or casserole for a faster dinner. Try the recipe below for a twist on tuna salad.

The Easiest Tuna-Guacamole Salad with Whole Grain Crackers

Ingredients:

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Individual pack low sodium tuna

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Individual package (about 2 oz) of prepared guacamole

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Whole grain crackers

Directions:

1.      

Drain tuna and mix with 2 oz package of guacamole in a small bowl.

2.      

Serve with whole grain crackers.