How to Choose Canned Food that is Healthy and Worth the Value

How to Choose Canned Food that is Healthy and Worth the Value

Canned food is a convenient option with a long shelf life. However, to get the highest nutritional value, careful attention to various details is necessary. Here are some key factors to consider:

1. Check the Nutritional Label

   • Sodium content: Choose products with low sodium or those labeled “reduced sodium” or “Low Sodium” to reduce the risk of high blood pressure.

   • Sugar content: For sweet canned foods, such as fruits in syrup, choosing for those packed in “natural fruit juice” instead of syrup.

   • Fat and calories: Review the information on saturated fats and calories to ensure they meet your daily nutritional needs.

2. Observe the Ingredients

   • Choose for products that use natural ingredients and avoid those with excessive food additives, such as artificial colors, preservatives, or MSG (monosodium glutamate).

   • The main ingredients, such as meat or vegetables, should be listed at the top of the ingredients list.

3. Check the Packaging

   • Choose cans that are in good condition, without dents, rust, or bulging, as these could indicate contamination or compromised quality.

   • Look for products with BPA-free (Bisphenol A) packaging, as BPA can have long-term health effects.

4. Consider the Shelf Life

   • Choose cans with a far-off expiration date.

   • After purchasing, store canned food in a cool, dry place to extend its shelf life.

5. Choose Nutrient-Dense Canned Foods

   • Canned fruits:  Choose for those packed in “natural fruit juice” or “water” instead of syrup.

   • Canned fish and seafood: Choose canned fish in brine or spring water rather than oil to reduce fat content.

   • Canned vegetables: Look for vegetables labeled "no added salt" (No Added Salt).

6. Support Trusted Brands

   • Choose brands that are certified for quality by food safety authorities, such as the FDA (Food and Drug Administration).

   • For organic products, look for recognized organic certification labels.

7. Consider the Value

   • Compare the quantity and price to choose the best value product.

   • If buying in bulk, ensure you can consume the items before the expiration date.

8. Additional Precautions

   • After opening a can, store the contents in a clean container and refrigerate if not consumed immediately.

   • Avoid canned foods that have unusual odors or discolored contents, even if they have not yet expired.

By carefully choosing canned food, not only support your health and the health of your family but also save on costs and reduce long-term health issues.

Source: Health Promotion Fund Office (2024)