A: "Don’t fall for health claims on the labels – check the nutritionals for yourself."

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