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Healthy Canned Food Options

By Sara Butler

When you talk about healthy food, most people focus on fresh fruits and vegetables. While fresh is a good, healthy choice, it's not your only option. If you know what to look for, then there are some healthy canned food options that you can stockpile in your pantry to ensure you always have some healthy options on hand. Here are some healthy canned foods you should add to your shopping list.

Canned Spinach

Yes, it's time to channel your inner Popeye and buy some canned spinach. As long as you choose a variety with no salt added, then it's a great choice. In fact, canned spinach has more Vitamin C per serving than fresh spinach.


When you think of canned fish, your mind probably goes straight to canned tuna. While canned tuna packed in water is a great choice, you shouldn't forget about canned mackerel. Mackerel is another fatty fish that is high in Vitamin B12 and omega-3 fatty acids. Plus, it's a great source of protein to have on hand in case you get sick of tuna.


Many people associated prunes with older people but the truth is that everyone can benefit from prunes! They have Vitamin C as well as antioxidants that help your body to fight inflammation. Not to mention they're full of fiber, which is always a good choice for a snack. Plus, they're sweet so they can help to satisfy your sweet tooth.

Pink Salmon

Another canned fish option is pink salmon packed in water. Salmon, like mackerel, is a fatty fish that is high in omega-3 fatty acids and protein. Make sure that when you choose fish, you choose a type that is packed in water and not oil. Oil adds calories and fat that isn't needed with this very healthy fish.


Beans are always a good option to have in your pantry stockpile. You can use them in a variety of recipes such as soups, stews, salads, and even sandwiches. They add many important nutrients to your diet as well as much-needed fiber. Plus, they're a great source of plant-based protein in a healthy diet. Simply make sure you choose reduced sodium options.

Tomato Sauce

Pasta sauce can be full of things you may not realize such as added sugar and salt. But tomatoes in and of themselves are incredibly healthy for you. That's why it's a great idea to have canned tomato sauce on hand to add to your pasta dishes as long as it's the "no salt added" variety.

Not all canned foods are bad. You simply need to know what to look for to make them a good option.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Los Angeles, Calif.

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