by Betty Mayes

Created on: November 16, 2011   Last Updated: November 17, 2011

Many people don't have the time, nor the culinary skills to prepare foods from scratch.  These people are the ones who generally end up eating "from a can."  Eating from a can is generally considered to be unhealthy.  However, if one is careful, relatively healthy eating from a can can be achieved.  Still, one must follow a few simple guidelines for healthy eating from a can:

1.  Drain/Rinse

Canned vegetables are usually loaded with sodium.  First, drain off all excess water from the can.  Then, rinse the vegetables and drain again.  This will remove the bulk of the sodium in the vegetables.  It will also reduce the amount of unwanted preservatives in the food as well.  This method works for most canned vegetables, and some canned meats(such as chicken and tuna) as well.

2.  Buy Reduced Sodium/Reduced Fat

Many soups, vegetables, and other canned foods are offered in lower sodium and lower fat varieties.  There is even a "Healthy Choice" brand of soup that is excellent.  Most of these varieties are much healthier than the traditional canned foods.  Also, when buying soups, skip the "cream ofs."  These are loaded with fat.  If you must have them, they are offered in a reduced fat variety as well.  Sometimes, reading the labels and just watching what you buy can make a big difference.

3.  Buy Water Canned

When buying canned tuna, chicken, and vienna weiners-do not buy those packaged in heavy oils.  Buy only those packaged in water.  Then, still drain and rinse.  Either way, you will save a ton on fat and calories.  Don't buy potted meat, deviled ham, or corned beef, there are no healthy alternatives to these.  They are loaded with fat, sodium, and calories.

4.  Fruits

Just because it's fruit, it doesn't mean it's good for you.  Those packaged in heavy syrup are really bad for you.  Try to buy those in light syrup.  You can also rinse the fruits and still keep the flavor.  Just don't over-rinse.  This will save sugar, fat, and calories.  Don't drain or rinse cherries, they will taste lousy(from personal experience).  Some foods are just worth the trouble.

5.  Soft Drinks/Canned Drinks

Most people just got to have them-those carbonated soft drink luxuries.  However, they are usually loaded with sugar, sodium, and calories.  Try to buy the diet(at least most of the time).  Even occasionally cutting back to diet will help.  Some diet drinks are also lower in sodium.  Be sure to read all the labels.  As far as alcoholic beverages, buy light or not at all.  These are loaded with unnecessary calories.  Energy drinks may want to be avoided all together, these can have health effects on more than just your weight.  These affect the heart and nervous system poorly.  

6.  Scrape Fat Off Top

Do you just got to have canned chili or beef stew?  There are tons of fat and calories in both of these.  By scraping off the gelled fat off the top, you significantly reduce fat and calories.  Do this with any canned food with a layer of gelled fat on top.  Your arteries will thank you for it.

Even the domestically and culinarily challenged can eat relatively healthy(or healthier) from a can.  Nearly all canned foods have a healthy alternative or healthy preparation.  Cutting back on sodium, fat, sugar, and calories is generally recommended by most doctors.  This can help achieve or maintain good health in general.

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