Q: "Which canned foods are healthy?"
A: "Don’t fall for health claims on the labels – check the nutritionals for yourself."
What are my best options when buying canned foods like fish, beans, fruits and vegetables? What should I be looking for on the label?
Whole foods are always your best health bet, however, canned foods can be a healthy option if you choose wisely. The main things to think about are additives like sodium, sugar and preservatives. Don’t just fall for health claims on the labels, like “low-sodium,” “healthy,” “natural,” or “fat-free.” Check the Nutrition Facts Panel for yourself.
When reading labels, start by zeroing in on the ingredients list and look for canned foods with the fewest ingredients. Remember, the first five ingredients reveal the product’s primary components. Steer clear of canned foods with salt or sugar (i.e., high fructose corn syrup, sucrose, maltose, dextrose, etc.) at the top of the ingredients list. Next, look for foods with less than 480 milligrams of sodium or more per serving, and less than 10 grams of sugar per serving.
Before consuming canned foods, rinse and drain the food, as chances are there is excess salt, oil and sugar that can be discarded down the drain before it hits your lips.
Expert answer by:
Victoria Shanta Retelny
RD, LDN, Nutrition expert and author of The Essential Guide to Healthy Healing Foods
IMPORTANT NOTICE: The information contained on this page does not and is not intended to convey medical advice. Oxygen magazine, Robert Kennedy Publishing and it's related properties are not responsible for any actions or inaction on your part based on the information that is presented here. Please consult a physician or medical professional for personal medical advice or treatment.
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