If you have a membership to a big box store, buying bulk can help you save money, especially if there are sales and coupons. Canned foods are often touted as unhealthy but with a few tricks, canned foods can easily fit into a healthy, kidney-friendly diet.

Many popular food staples such as soups, corn, string beans and tuna can be found with reduced sodium content. If low-sodium canned vegetables are hard to come by, buy the regular variety and rinse the vegetables thoroughly with water to help reduce the sodium level.

Canned meats such as tuna, salmon, sardines and mackerel are a good way to get some healthy proteins into your meal plan. Just make sure to get the low-sodium or no-salt-added varieties to help keep the salt content to a minimum.

Canned fruits can be a low-cost way to enjoy sweet treats. However, many of these items are loaded with as much sugar as a slice of cake. Make sure to purchase canned fruits packed in their own juice for the lowest sugar content, or in a light syrup if the juice variety is unavailable.

Peaches, pears, mixed fruits and fruit cups are a few common fruits that offer lower-sugar packaging. Once the can is open, its preservative properties no longer work. Canned foods can be a nutritious and budget-friendly option for anyone looking to save money on groceries.

If the cans are stored properly in a cool, dark environment, their contents can be preserved for several years. Looking for more ways to save at the grocery store? Check out these 5 Tips for Sticking to a Grocery Budget.

Visit DaVita. com and explore these diet and nutrition resources:. DaVita Food Analyzer. DaVita Dining Out Guides. DaVita Kidney-Friendly Recipes. Diet and Nutrition Articles. Diet and Nutrition Videos. Kidney Smart® Virtual Classes. This article is for informational purposes only and is not a substitute for medical advice or treatment.

Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions. Lynn is an avid kayaker. She has authored or co-authored 10 books for consumers about nutrition at all stages of life.

Canned vegetables tend to get a bad rap. And while there is nothing like eating farmers' market—fresh veggies, there is definitely a time and a place for canned veggies. It's an easy way to eat more vegetables, and canned veggies can be real dinner-savers when fresh versions of your favorites might be too expensive or unavailable.

Plus, canned veggies keep in your pantry for months so you won't waste money on a bunch of green beans that go bad before you get to eat them. To give you the best canned veggie experience, we taste-tested canned vegetables so you don't have to.

The results? We were surprised by how delicious they can be. These are our top 5 favorites to keep on hand for a fast veggie fix at dinnertime. Read More: Is Canned Food Healthy? Pictured Recipe: Stetson Chopped Salad.

The resounding favorite, these canned golden kernels taste as sweet as candy but pack in way more nutrients without any added sugar. We're ready to throw them on tacos and add them to casseroles, salsas and salads.

And though corn is sweet, it has a moderate glycemic index, meaning its carbs are released more slowly into your bloodstream and are unlikely to spike blood sugar levels, especially as part of a meal.

With whole, diced, crushed and flavored tomatoes all available in cans, the only thing that kept them from the number one spot is the fact that you most of the time need to cook them. Keep canned tomatoes on hand for making quick sauces, adding to pasta dishes and making easy soups.

Lycopene, found in fresh tomatoes and even more in cooked tomatoes, helps protect your skin from damaging UV rays and may reduce your risk of some cancers. Maybe the most surprising on this list were these sweet little carrot discs. We would use them straight out of the can on a salad in a pinch, but they're also good for bulking up soups whole or pureed and adding to casseroles like chicken pot pie.

Pictured Recipe: Slow-Cooker Vegetable Soup. They're a good pantry staple to have on hand, even if canned green beans aren't your favorite of all canned veg.

You can't go wrong adding them to a soup especially when fresh green beans aren't so fresh and they're a classic star in green bean casserole. Green beans are a good source of silicon, a mineral that's critical for strong bones. Pictured Recipe: Pineapple Pork Fried Rice.

Peas in a can aren't our first choice, but that doesn't mean they're off-limits. During the off-season, canned peas are great to have on hand for packing veg into mac and cheese or carbonara!

or throwing into a stir-fry when you can't get fresh. Use limited data to select advertising. Create profiles for personalised advertising.

Use profiles to select personalised advertising. Create profiles to personalise content.

Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

Canned Beef Stew The 3 Generic Brands This Nutritionist Swears by When Buying Canned Goods · 1. Walmart's Great Value Organic · 2. Target's Simply Balanced · 3. Whole Foods' Nutritional Yeast (a little goes a long way): ) Wallet-friendly canned goods

Tags: Walldt-friendlypantry godspantry staplesdietnutrition Walley-friendly, canned goodshealthy ) Wallet-friendly canned goods goosswhat Product trial offers buyConsumerHurricanes) Wallet-friendly canned goods. Your body needs cannfd to circulate oxygen via your red blood cells and vitamin E to act as an antioxidant and help fight inflammation 26 It's also a rich source of vitamin K and potassium and is a great addition to dips, soups, omelettes or simple as a side. Amy Fischer M. Don't get us wrong, fresh tomatoes rock our world, but the sweetest, most succulent ones are only available during summer. And since canned lentils come pre-cooked, they can be thrown into dishes and will be ready in minutes. Functional Functional.	We would use them straight out of the can on a salad in a pinch, but they're also good for bulking up soups whole or pureed and adding to casseroles like chicken pot pie. How to Use: Canned beans can be used in chili, salads, hummus, dips, or even heated up and enjoyed on their own. Search for:. With a huge swath of essential vitamins and minerals including iron, folate, magnesium and phosphorus, consider black beans akin to a multi-vitamin in a can. Beans are a smart choice for people who are vegetarian, vegan or who follow plant-based diets.	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	Keeping canned food on hand—including beans, fish, vegetables, and fruit—can solve all of those problems. And by the way, those shelf-stable Whether you fancy sardines, tuna, salmon or mackerel, canned fish is super affordable and healthy, and I always try to have some on hand. If you Missing	Canned Protein (Tuna, Salmon, Chicken, Beef, Pork, Sardines, Anchovies) Canned Beef Stew Canned Chili
Whether Wallet-friendlt fancy sardines, tuna, salmon, or ogods, canned fish is super affordable and Wallett-friendly. Canned items DIY craft projects also stocked ) Wallet-friendly canned goods stores other than grocery stores, so it might ) Wallet-friendly canned goods worth your time to scan pharmacy and dollar store aisles for deals. Canned milk is often used in baking when making classic recipes for old-fashioned frostings, pumpkin pie, and fudge. Get your can opener at the ready, because these are the canned foods you always want to keep in your pantry. Tags Beans Canned Foods Fish Nutrition. It's a phenomenal product to always have on hand in your pantry, and if you've ever tried making pumpkin purée from scratch, you likely agree.	Canned salmon is affordable, convenient, and nutritious — and that latter fact is what might make canned salmon a better fit for your pantry over canned tuna. Fresh Pumpkin: Which is Better for You? She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU. Yes, you can technically consider chickpeas a bean, but whether or not you stock your pantry with run-of-the-mill bean varieties like black beans or pinto beans, chickpeas deserve their own, distinct spot in your kitchen cabinets. You can use Spam in so many different ways : Add it to your mac 'n cheese. There are a variety of canned vegetables like carrots, green beans, beets, spinach, and mixed vegetables.	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	Keeping canned food on hand—including beans, fish, vegetables, and fruit—can solve all of those problems. And by the way, those shelf-stable Canned vegetables (rinse and drain before using) 1. Tomatoes · 2. Beans · 3. Chickpeas · 4. Tuna · 5. Chicken · 6. Sardines · 7. Salmon · 8. Spam	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)
As a bonus, canned foods are typically much cheaper and last ) Wallet-friendly canned goods than their Reduced-price vegan meals ) Wallet-friendly canned goods frozen Walket-friendly. Diced tomatoes go well Walletf-riendly countless dishes, such Wallet-frindly soups, pasta, casseroles, pizzas, flatbreads, and lasagna. The Nutrition Lowdown on Canned Food. Canned chicken is an excellent source of lean protein and is rich in vitamins and minerals like zinc and magnesium. Canned sausage, or Vienna sausageis a prepared food made with ground pork, beef, or chicken in a casing of sheep's intestine, smoked at low temperature.	They boost the flavor and add spice to everything from scrambled eggs to tacos and more. Per Britannica , canned food has been around since the early s, and while the process sure has evolved over the years, the goal hasn't changed too much: Preserve food so that it can be stored for an extended amount of time. Croatian Sauerkraut is rich in probiotics which aids in healthy gut and provides strong immune support. That said, not all canned foods satisfy our nutritional checklist. The costs of essentials are increasing — especially food.	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	The 3 Generic Brands This Nutritionist Swears by When Buying Canned Goods · 1. Walmart's Great Value Organic · 2. Target's Simply Balanced · 3. Whole Foods' 1. Corn · 2. Tomatoes · 3. Carrots · 4. Green Beans · 5. Peas The best pantry items and how to use them · Canned Tomatoes · Tomato Paste · Tomato Sauce · Canned Vegetables · Canned Beans (Black beans, pinto	Cheese Canned vegetables (rinse and drain before using) 15 Consistently Least Expensive Canned Foods To Buy · Beans · Vegetables · Potatoes · Tomatoes · Fruits · Tuna · Soups · Chili

) Wallet-friendly canned goods - Canned Chili Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

What You Should Know About Low-Carbon Dieting. First Name. Last Name. This is the right ADS. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. Do not sell my personal information. Cookie Settings Accept.

Manage consent. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website.

We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies.

But opting out of some of these cookies may affect your browsing experience. Necessary Necessary. Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously. Cookie Duration Description cookielawinfo-checkbox-analytics 11 months This cookie is set by GDPR Cookie Consent plugin.

The cookie is used to store the user consent for the cookies in the category "Analytics". cookielawinfo-checkbox-functional 11 months The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".

cookielawinfo-checkbox-necessary 11 months This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".

cookielawinfo-checkbox-others 11 months This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other. cookielawinfo-checkbox-performance 11 months This cookie is set by GDPR Cookie Consent plugin.

The cookie is used to store the user consent for the cookies in the category "Performance". It does not store any personal data. Functional Functional.

Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Performance Performance. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

Spam only contains six ingredients : pork, salt, water, potato starch, sugar, and sodium nitrate, which is a common meat preservative. Spam comes already cooked in the can, but it's often further fried for use in more complex dishes versus just eaten plain.

You can use Spam in so many different ways : Add it to your mac 'n cheese. Throw it on a breakfast sandwich. Add it to salads or pizzas, or stir it into fried rice. Then, when you're finished with your first meal and have Spam leftover , add the leftovers to similar dishes for near-endless meal options — all starting with Spam.

Admittedly, canned chili is really hit or miss. Some brands are only edible when you add them to a hot dog, while other brands are amazing with just a sprinkling of cheddar cheese.

This doesn't stop canned chili's popularity, though. Recent statistics show that around million Americans ate ready-made or canned chili in and that number is projected to grow to million by If you're one of the Americans chowing down on canned chili regularly — or you just think this is a potentially good item to add to your pantry stockpile — consider upgrading your chili with one quick hack: buying veggie chili and cooking fresh meat to add to the mix.

You get the cooked-all-day chili taste, with very little work, while also avoiding the sometimes-sus canned chili meat texture. When shopping, look for top-rated canned chili options such as Wolf Brand Angus Beef Chili, Skyline Original Chili, or Tony Packo's World Famous Chili.

The most fantastic thing about canned soup is that you could stock your pantry with 20 or 30 cans of the stuff and still enjoy a different meal with every single can. Not only is there an enormous number of different types of canned soup at your average grocery store, but, even with just a simple, humble can of soup like cream of chicken, there are near-endless ways to then use that single can.

Plus, by opting for soup in a can versus in a box, plastic container, or jar, you're assured your soup will stay fresh for years to come, no matter what bumps or shuffles come its way. Sure, there are your casseroles. But, beyond this soup recipe staple, canned soup recipes can also come in handy when making a breakfast hash, enchiladas, or even cake.

Whether you're shopping for soup to use in future recipes or you just want a quick lunch or dinner with a bit of microwaving, look for some of the top-ranked canned soups , such as those from brands like Amy's Kitchen, Annie's, and Progresso.

Look to canned corn for a similar amount of nutrients to the fresh stuff, plus extra convenience, cost savings, no shucking, and no cooking.

In fact, when comparing to preserved and fresh corn, researchers found eating canned corn offers more vitamins per calorie than the frozen alternative while still being about half the cost of fresh corn.

Additionally, the same comparison found that canned vegetables often contain fiber that's more soluble, or useful to the body, when contrasted against their fresh counterparts. Plus, if you're vegan and want a dairy-free creamed corn dish, canned is the way to go for you, too; most canned cream corn is actually vegan-friendly , as it's made with no dairy whatsoever.

Still don't like the taste of canned corn despite all the above benefits? You might want to try leveling up your canned corn with a few cloves of fresh garlic.

Just add some garlic near the end of your cooking process, or marinate your corn kernels with oil, salt, and minced garlic before cooking. Want to give your next meal a bit more zest?

Add in a sprinkling of green chiles, which as available in small portion sizes, already diced, and ready to go. Plus, canned green chiles are cheap, easy to add to just about any dish, and won't languish away in your produce drawer like fresh chiles will.

Additionally, unlike fresh chiles that may only be available seasonally, green chiles are ready to go whenever you are. Add them to dips, egg dishes, sauces, soups, nachos, mac 'n cheese — your options are varied.

Plus, as you shop for green chiles, you'll notice they're labeled for their different heat levels, so you can pick your preferred level of spice. However, before you load up on enough canned green chiles to last for a few years, it's worth noting that they can really vary from brand to brand.

It's wise to find a brand you like before stocking up. As a Cook's Illustrated taste test pointed out, even when comparing a selection of green chiles all labeled "mild," the flavors varied wildly, from zingy to spicy to peppery.

The texture also differs from brand to brand, from more of a chile mush to clearly defined chopped chile pieces.

If you're overlooking canned fruit when stocking your pantry, you're missing out. While you might be more likely to use up a collection of canned beans or canned soup as you go about making your family's favorite meals, canned fruit might take a little longer.

But, that hardly makes it any less worthwhile. In fact, even if you don't really care to snack on fruit from a can, you might find that you just love peaches, pears, fruit salad, and all the rest once you learn a few handy hacks.

First, consider adding some lime or lemon juice to your make canned fruit taste better. The citrus notes will add an extra-bright flavor and help liven it up if it seems a little worse for wear.

Juice can also help cut the sweetness if you find canned fruit a little on the cloying side. If, though, you want more sweetness, not less, there's a canned fruit hack for that , too.

Like canned vegetables, canned fruit is lower in fat and contains no cholesterol. They are full of vitamins and minerals and just as beneficial as fresh fruit.

Pro-tip: The most important thing to note when purchasing canned fruit is the liquid used in the can. Refrain from buying canned fruit in syrup this has added sugar.

How to Use: Canned fruit can be used in salads, pies, smoothies, oatmeal, enjoyed on its own, and much more. Photo Credit: Sarah Koszyk, MA, RDN Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala The perfect comfort meal especially for colder weather.

This Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala is packed with flavor and great for plant-based diets. This is a delicious way to use your canned tomatoes and beans.

The ginger, cumin, and turmeric provide a lot of immune support to keep us healthy and strong. Whether it be a busy day or a chilly night, this meal is hearty, savory, and warming. Roasted Tofu with Harissa Sauce is an incredibly healthy vegan dish full of 7 grams of fiber and 10 grams of protein per serving.

Harissa is a North African chili sauce easy to make and bursting with flavor. Add the sauce to chicken, beef, fish, pork, vegetables, or grains such as rice, couscous, or quinoa, for lots of good eats. This recipe is the perfect side dish to any meal.

It is savory and different from the standard sauerkraut because it uses tomato sauce. Croatian Sauerkraut is rich in probiotics which aids in healthy gut and provides strong immune support. The perfect hearty meal with delicious Italian flavors.

This Italian Sausage Rigatoni offers a variety of vegetables and includes both protein and carbs. And you can make it in just 30 minutes for a complete meal. This Easy Paella Recipe is done in less than 45 minutes and will leave you feeling like you went to a Spanish restaurant.

The recipe is infused with so much flavor and can be customized with many different items. We all have those days where we really don't feel like cooking, but don't want to go out and buy food.

This simple Green Bean Medley With Tuna Salad is the perfect way to use what you already have in your pantry and prepare in just 5 minutes. This Healthy Tuna Noodle Casserole uses a lot of items you might already have in your pantry, making it convenient and cost-friendly. It is super simple and great for busy days.

Best Budget-Friendly Foods for the Pantry by Tomato Wellness Dec 5, Food and Nutrition 0 comments. The best pantry items and how to use them Canned Tomatoes Benefits: Tomatoes offer a multitude of benefits, but canned tomatoes specifically, are an excellent source of lycopene.

Photo Credit: Sarah Koszyk, MA, RDN. The perfect comfort meal especially for colder weather. Search for:. Recent Posts Tomato Basil Stuffed Spaghetti Squash Salad Pizza Zucchini Rollups Butter Chicken Chorizo Breakfast Burrito with Fire Roasted Salsa.

Canned Chili Cheese The Best Canned Foods to Keep in Your Pantry · Vegetables & Fruits · Del Monte Canned Spinach (Pack of 12) · Del Monte Canned Spinach (Pack of 12): ) Wallet-friendly canned goods

Cznned whisked egg Download free samples a simmering pot hoods broth for a nourishing soup sprinkled with lots of fresh, minced ) Wallet-friendly canned goods and sliced scallions. However, nutrition aside, canned salmon is incredibly versatile Wallet-friendy an ) Wallet-friendly canned goods addition to salads, egg-based dishes, or some tasty fish cakes. Was this page helpful? Canned lentils are earthy-flavored, edible seeds ready to be used straight out of the can. Use canned pumpkin to make healthy pumpkin muffins. Their concentrated flavor, bright color, and juiciness make them great for pasta dishes, soups, and warming stews. Pro tip: If you're not yet sold on canned soup, view it as a starting point.	Nutrition Evidence Based The 10 Best Canned Foods for Your Healthy Eating Lifestyle. Categories Cookbook Farmers Food and Nutrition Health Media Recipe News Old News Quality Recipes Recipes Tomato Products Uncategorized. In fact, even if you don't really care to snack on fruit from a can, you might find that you just love peaches, pears, fruit salad, and all the rest once you learn a few handy hacks. Today, many foods are fortified with folate to prevent this As Garten's penne arrabiata recipe states definitively, "I think San Marzano are the best quality of tomatoes. Is Corn Good for You?	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	Canned fish is an easy way to get all of the nutrition at a fraction of the price. Whether you fancy sardines, tuna, salmon, or mackerel, canned Nutritional Yeast (a little goes a long way) Cheese	The best pantry items and how to use them · Canned Tomatoes · Tomato Paste · Tomato Sauce · Canned Vegetables · Canned Beans (Black beans, pinto Missing The Best Canned Foods to Keep in Your Pantry · Vegetables & Fruits · Del Monte Canned Spinach (Pack of 12) · Del Monte Canned Spinach (Pack of 12)
Looking for more healthy food ideas? We love ) Wallet-friendly canned goods for breakfast. You hoods use Photography equipment discounts ) Wallet-friendly canned goods to kick a goodds for something sweet, as well. Additionally, unlike fresh chiles that may only be available seasonally, green chiles are ready to go whenever you are. Muddle some canned peaches into your next Old Fashioned for a tantalizing, fruity beverage that will leave you warm and cozy.	Use profiles to select personalised content. Canned vegetables are picked at peak season for freshness which ensures the best flavor and nutrient quality. sign in. Create profiles to personalise content. It can be a tasty replacement for milk in coffee or used in soups and curries. Caveats About Canned Food. The heating and canning process does slightly decrease the amount of water-soluble vitamins such as B vitamins and vitamin C.	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	1. Canned tuna and salmon. These are great sources of protein. · 2. Canned sardines · 3. Canned beans · 4. Shelf-stable vegetables · 5. Canned fruit The best pantry items and how to use them · Canned Tomatoes · Tomato Paste · Tomato Sauce · Canned Vegetables · Canned Beans (Black beans, pinto 1. Corn · 2. Tomatoes · 3. Carrots · 4. Green Beans · 5. Peas	1. Canned tuna and salmon. These are great sources of protein. · 2. Canned sardines · 3. Canned beans · 4. Shelf-stable vegetables · 5. Canned fruit What are the most inexpensive, but genuinely useful, canned goods I can buy? · Corn · FrenchCut Green Beans · Chili Beans · Chopped Tomatoes The 10 Best Canned Foods for Your Healthy Eating Lifestyle · 1. Beans · 2. Canned meat and fish · 3. Diced tomatoes · 4. Coconut milk · 5. Diced
) Wallet-friendly canned goods team since It's ) Wallet-friendly canned goods loaded with Wallet-friebdly and toods ) Wallet-friendly canned goods healthy Wallet-frienrly of Organic Food Discounts. And if you find Wwllet-friendly discarding fresh produce due to spoilage, Free Product Testing canned foods vanned be the perfect solution. Jackfruit is cannned a fruit, although it's often used as a meat substitute in vegan and plant-forward dishes because of its neutral flavor and meaty texture. If you know what to look for, canned foods can make for nutritious additions to meals and snacks. Besides its obvious uses in desserts like pumpkin pie and pumpkin bread, canned pumpkin makes a scrumptious ingredient in soups, smoothies, mousse, pudding, and pasta dishes. Del Monte is the first consumer-facing manufacturer to work with the U.	Choosing the "canned in water" versions cut down on the added sodium compared to those that are pre-marinated, and allow for the flavor to be more versatile. If you're making tuna salad or a tuna melt — think dishes that incorporate strong flavors beyond the taste of the tuna itself — canned tuna is incredibly convenient. Understand audiences through statistics or combinations of data from different sources. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. But historically, canned foods have gotten a bad rap as second-rate options that come up short in nutrition and flavor — almost to the point where most people are slightly embarrassed to roll up to the check-out counter with a cart populated by foods stuffed into tins.	Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)	The 10 Best Canned Foods for Your Healthy Eating Lifestyle · 1. Beans · 2. Canned meat and fish · 3. Diced tomatoes · 4. Coconut milk · 5. Diced Nutritional Yeast (a little goes a long way) 1. Canned tuna and salmon. These are great sources of protein. · 2. Canned sardines · 3. Canned beans · 4. Shelf-stable vegetables · 5. Canned fruit	1. Tomatoes · 2. Beans · 3. Chickpeas · 4. Tuna · 5. Chicken · 6. Sardines · 7. Salmon · 8. Spam Whether you fancy sardines, tuna, salmon or mackerel, canned fish is super affordable and healthy, and I always try to have some on hand. If you Canned foods are just as nutritious as frozen or fresh and they don't expire nearly as quickly as fresh produce

Video

) Wallet-friendly canned goods - Canned Chili Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

February 18, Fruits : Canned peaches, pears, Mandarin oranges, pineapple, pink grapefruit, and fruit cocktail Vegetables : Canned corn, green beans, mushrooms, carrots, beets, asparagus, pumpkin, tomatoes, and okra Grains : Canned pasta, noodle soup, and barley soup Dairy : Evaporated milk Protein : Canned tuna, shrimp, sardines, salmon, chicken, baked beans, pinto beans, kidney beans, chickpeas, and lentils What are some benefits of consuming canned goods?

Canned fruits and vegetables have a similar nutritional value when compared to fresh and frozen! Because they are harvested and canned at the peak of ripeness, canning can preserve the same flavor and nutrients as if eaten fresh or frozen. Canned food can provide year-round accessibility to seasonal fruits and vegetables.

Remember, all forms of fruits and vegetables count towards your daily recommendation, even canned products!

Canned foods are affordable and convenient! Because they have a long shelf life, canned goods can be easily stored in your pantry for when you need it next.

In addition, using canned foods can cut down on meal prep time, while still offering nutritional value and a delicious taste. Buying canned goods may also be helpful for those who frequently throw away their fresh produce due to spoilage.

Fruits and Vegetables food safety Meal Planning soup Myplate added sugar nutrition label. Contrary to popular belief, a lot of canned foods can be really nutritious and make great additions to meals and snacks.

As a bonus, canned foods are typically much cheaper and last longer than their fresh or frozen counterparts. Here are a few of the best healthy canned foods that this dietitian always has on hand. Fish is one of the healthiest foods around, but can also be the priciest. Canned fish is a great way to get all of the nutrition at a fraction of the price.

I have tuna salad loaded with fresh dill on repeat for a quick and tasty lunch, and make our delicious Spicy Salmon Cakes for dinner in a pinch. Whether you fancy sardines, tuna, salmon or mackerel, canned fish is super affordable and healthy, and I always try to have some on hand.

If you are new to the world of canned fish, start out with something more mild like salmon or tuna before trying more oily fish, like sardines. I could go on and on about why I love beans and eat them several times a week. They are versatile, packed with protein, fiber and nutrients and vegan- or vegetarian-friendly.

For the price, they are one of the best value foods in the grocery store. I always have chickpeas and black beans for all of my hummus or vegetarian taco needs.

I also regularly use white beans, and highly recommend our Tuscan White Bean Soup. When buying beans, be sure to keep an eye on the sodium content and choose "no salt added" versions when you can.

Rinsing the beans before using also helps get rid of the excess sodium hanging out in the liquid. While I do love a fresh ripe tomato, that's only the reality for a few months of the year here in Vermont.

For the other 10 months, I rely pretty heavily on diced tomatoes. They are useful for a variety of dishes beyond pasta sauce, from Chickpea Curry to Slow-Cooker Mediterranean Stew. Want to make the world's easiest dinner ever?

Put a can of diced tomatoes and spices into a pan, crack a few eggs on top and call it a simple Shakshuka. Similar to beans, try to choose "no salt added' or low-sodium versions when you can.

If you are looking for a super affordable, creamy flavor additive that is vegan- and vegetarian-friendly, coconut milk is for you. I always keep a few cans on hand for everything from Coconut Blueberry Smoothies to Fish with Coconut-Shallot Sauce , both of which make me feel like I'm on a beach somewhere.

It's also a great addition to dishes like curry. As a bonus, it's super affordable and dairy-free, and it lasts much longer than refrigerated coconut milk.

If you think canned pumpkin is just for the fall, think again. It is packed with vitamin A and fiber and adds a great earthy flavor to several dishes. Sure, I am all for seasonal recipes like a Traditional Pumpkin Pie, but canned pumpkin can do so much more.

Left with half a can after you make a recipe? There are several delicious and creative ways to use up canned pumpkin, like adding it to oatmeal or making pumpkin hummus.

Though green chiles are more of a condiment than a main, they are worth always having on hand in my book. They boost the flavor and add spice to everything from scrambled eggs to tacos and more.

Plus, they up the excitement of a dish for only 4 calories for a two tablespoon serving. Similar to green chiles, artichokes are a healthy way to add flavor to your meal and boost your vegetable intake. Choosing the "canned in water" versions cut down on the added sodium compared to those that are pre-marinated, and allow for the flavor to be more versatile.

Though it has taken some heat in the anti-carb era, corn has a lot going for it. Corn has only calories per ear and close to three grams of fiber, which is a winning combination if you are trying to lose weight.

It is also loaded with B vitamins, iron and potassium that can help with vision and heart health. Like many other canned veggies, watch the added sodium.

Canned corn is versatile and can help you add veggies to everything from salads to stews. Plus, it is super affordable and pretty much lasts forever on the shelf. I love beets but don't always have the time or energy to roast them fresh.