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Healthy Foods From a Can

By Sara Butler

Canned foods have some serious advantages. They're usually convenient and less expensive than fresh foods, but there are definitely a few things you must be on the lookout for when it comes to food in a can. Luckily, as long as you know what to avoid, you can easily find healthy options in a can that can take care of your body's nutritional needs and keep you eating healthy. Here are a few foods from a can you should consider -- and a few things to be on the lookout for!

Canned Spinach

Follow in Popeye's footsteps by stocking up on canned spinach! This healthy leafy green is good fresh and from a can as long as you choose the "no salt added" variety -- which you should choose for all the canned goods you can. Canned spinach may even be a little better than it's fresh counterpart, supplying more Vitamin C than fresh!

Refried Beans

If you're looking for an affordable source of protein, then stop overlooking canned refried beans. If you can opt for the vegetarian variety, which doesn't contain lard, then you're adding a great source of fiber and protein to your diet. It can really take your Taco Tuesday up a nutritional notch.


It's perfectly acceptable to buy fish, such as salmon and tuna, in a can. All you need to look for is that it's packed in water instead of oil, which can help to cut down on unnecessary calories and fats. Salmon and tuna are a great source of protein as well as omega-3 fatty acids.


Believe it or not, canned pumpkin isn't simply for pie! Plain canned pumpkin, not the pumpkin pie mix, is a great addition to casseroles and soups. It's high in Vitamin A and C and can help to curb your sweet tooth if you pair it with an equal part of Greek yogurt and a sprinkle of cinnamon and nutmeg.

Tomato Sauce

Tomatoes are incredibly good for you, but a lot of tomato sauces are full of added salt and sugar. You can combat this by choosing tomato sauce that is low in sodium and sugar, whether you buy it in a can or a jar. Make sure to look at the nutrition labels to choose the one that doesn't have a lot of unhealthy additions.

Healthy food can come from a can -- if you know what to look for!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Albuquerque, N.M.

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