Written by: Kirby Stanton, RDN, LDN Food City Registered Dietitian 

February is National Canned Food Month. Canned foods are convenient, portable, quick, and have a long shelf life. While canned foods can contain higher amounts of sodium and sometimes sugar, it is a common misconception that long-lasting canned goods are not as healthy or flavorful as fresh or frozen options. In fact, there are tons of canned foods that can fit into a healthy eating pattern and serve up tasty meals quickly.

 

Try these top picks for creating more canned creations:  

Canned Beans 

Beans are versatile, packed with plant-based protein, fiber, and nutrients. They are one of the best-value foods in the grocery store. To enjoy more beans try whipping canned chickpeas to make hummus or build black beans vegetarian tacos.

• Shop this dietitian favorite: Full Circle Market Low Sodium Great Northern Beans

Try this versatile canned pick in soups, stews, or salads.  A half cup serving provides 8 grams of plant-based protein, antioxidants, and key minerals, such as potassium, iron, and magnesium.

 

Canned Tomatoes 

Pack more veggies into your diet by mixing diced canned tomatoes into sauces and chilis. Canned tomatoes contain more of the antioxidant lycopene compared to fresh tomatoes, which means ability to absorb nutrients is higher. Canned tomatoes are also a great pantry item when fresh varieties are not in season. 

• Shop this dietitian favorite: Food Club Diced Tomatoes, Italian Style, No Salt Added

Jump start your next meal with flavorful diced tomatoes featuring basil, garlic, and oregano. One can has just over 100 calories and has 50 mg of sodium, making it a heart smart choice. 

 

Canned Fish 

Did you know adults should be consuming fish or seafood at least two times per week? Canned varieties make it easy to add variety in and cut down on food waste. Whether you fancy sardines, tuna, salmon, or mackerel, canned fish is affordable and healthy. Try tuna salad loaded with fresh dill for a quick and tasty lunch or make salmon cakes for dinner in a pinch. 

• Shop this dietitian favorite: Food Club Wild Caught Pink Salmon 

Convenient canned salmon can make it simple to feature more fish in your meal plan, especially if you are unsure where to start with cooking seafood. 

 

Canned Spinach 

If your spinach always goes bad before you get a chance to eat it, canned spinach is the way to go. Canned spinach contains more vitamin C per serving than its fresh counterpart. It is also a rich source of vitamin K and potassium and is a fantastic addition to dips, soups, omelets or simple as a side. 

• Shop this dietitian favorite: Food Club Chopped Spinach

Easily feature more greens with shelf stable canned spinach. One serving provides more than 10% of daily value for fiber, calcium, iron, and potassium – plus it serves up a whopping 5 g protein. 

To find “better-for-you” canned options from Food City use the Pick Well health tags to shop the Dietitian Pick, Heart Healthy, Low Sodium, or No Sugar Added tags. These picks will contain less saturated fat, sodium, and sugar so you can enjoy convenient and nutritious options.