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Are Canned Foods As Good As Fresh?

healthy canned food options

Canned foods are a good substitute when fresh isn’t available. People who tend to consume these foods have a higher intake of nutritional value because they can be eaten at any time. It doesn’t depend on whether it is in season or not because they are readily available. These foods are picked right at the peek of freshness. This ensures the best taste and nutrient quality of the food. The amount of minerals and vitamins remains unchanged during the canning process which ends up preserving the nutritional value. Based on this canned foods are considered to be just as nutritional as fresh or frozen varieties.

How are Canned Foods Made?

Foods can be commercially canned or at home as a DIY project. Fruits and vegetables should be canned within hours after being picked. The procedure of canning will vary depending on the foods selected. However they all are washed, peeled, chopped, crushed or pitted before canning. Depending on the type of produce, you can blanche them first locking in the nutrients.

After the food is prepped for packaging, the empty cans are then filled with either juice from the food, varying degrees of syrup or water and seasoned. Once the food has been properly processed it is then added to the cans and sealed. Did you know that every canned food must go through a heating process? This heating process kills bacteria and prevents spoilage from occurring. Once the can is heated it is quickly cooled.

Potential Dangers to Canned Foods

Foods that are manufactured in a processing plant and then canned are less likely prone to the toxin botulism. Botulism is a very serious illness caused by a toxin that attacks the body’s nerves causing muscle paralysis and difficulty breathing. The toxin is made of Clostridium botulinum and can be a real threat to home canned foods. If you desire to can your own foods be sure to adhere to the correct techniques for each food. Follow the National Center for Home Food Preservation for correct procedures to follow.

Another important thing to consider when eating canned foods is the level of heavy metals present. These heavy metals come from the tin cans used in the canning process. Tin toxicity can occur when we ingest food from a damaged can. A survey conducted by the US Drug and Food Administration found the highest levels of lead and cadmium in canned tuna and tomatoes. 

Remember This When Considering Canned Options

  1. Pick foods that are packed in water or 100% juice. Even better is if the food is packed with its own juices.
  2. Avoid light syrup and heavy syrup options because this will increase your added sugars which leads to stored fat.
  3. Canned foods are typically high in sodium. Therefore choose low or no sodium options. When you see reduced sodium on cans it simply means there is less in there but its still present. If possible rinse the foods to remove the sodium.
  4. Most critical – avoid dented, cracked or bulging cans as this is usually a sign of bacteria growing.

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Healthy Eating Habits

healthy eating

Adopting healthy eating habits is not as hard as you may think. I guess the real question is how can you incorporate healthier eating habits into your daily meals? To eat healthier you may need to change some daily habits and or environments. make major changes or even stress about adopting them all at once. Instead try something new twice a week and over time you will notice positive changes to your health. Eating a healthy diet is effective for your overall well being.

Try These Healthy Eating Habits

  1. Try to add healthy options to each meal when you are at home or work. Simply by adding more fruits, vegetables, whole grain products goes a long way to reaching your daily recommended intake of the same.
  2. Eat one meal a day sitting at the dinner table with family or friends. This will help you to focus more on eating and help you to slow down your chewing as well. Enjoy your meals, eating them slowly, savoring each bite. The slower you eat the better your digestion. Eating fast increases bloating, gas and other digestive issues.
  3. Pack healthy snacks for kids and yourself. These can include high protein, fruits or cheese or dried fruits. This way you can control what you eat and when you eat. It is important to eat regularly to avoid binging. Don’t skip meals either, save for fasting. Sometimes we think if we avoid eating we will shed weight. This may happen eventually but first your body will think there is a famine and react the opposite to what you want to achieve. To avoid this don’t ignore hunger pangs.
  4. Another healthy habit is to drink water at each meal and through out the day. Reduce juices and other high sugar content drinks to once a day.
  5. Prepare most, if not all, of your meals and snacks yourself. Seems like a bit task but it will be a healthy habit that you would immediately benefit from. This way not only will you have complete control over what you eat, and what its ingredients are, but you will also be able to manage how much you eat in one sitting. Use healthier oils to add nutritional benefits.
  6. In effort to encourage healthy eating habits, reduce overspending at the grocery store, by planning your weekly meals. This way you can cross reference with the ingredients you already have and only purchase what you need for the meals. Make sure those meals include plenty of soluble fiber, protein all while reducing refined carbs.
  7. Most importantly, find a physical activity you enjoy and do it at least 30 min per day. This will reduce stress, help you get deep restful sleep, and help you to focus and concentrate better.

Healthy Dinner Sampler

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Get Healthier and Happier with Produce

fruit

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Keep dried foods around for quick snack options. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin A and C which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Get Healthier and Happier with Produce

healthy eating choices

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin C and A which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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