Easy Meals Using Canned Foods

Canned foods can be a helpful part of healthy eating — especially for older adults.

They are:

✔ Convenient
✔ Affordable
✔ Easy to store
✔ Available year-round

In fact, many registered dietitians consider canned foods an important part of preparing balanced meals, especially when access to fresh foods may be limited.

With thoughtful choices, canned foods can support:

• Good nutrition
• Meal preparation
• Reduced food waste
• Consistent access to fruits, vegetables, and protein

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Why Canned Foods Can Be a Healthy Option

Canned fruits and vegetables are often processed soon after harvest, which helps preserve nutrients.

They can be especially helpful for:

• Limited mobility
• Fixed budgets
• Reduced appetite
• Cooking fatigue

Many older adults rely on canned foods to ensure consistent access to balanced meals.

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Smart Tips for Choosing Canned Foods

When shopping:

✔ Choose low-sodium or no-salt-added vegetables
✔ Look for fruits packed in water or juice instead of syrup
✔ Select lean proteins such as:

• Tuna
• Salmon
• Chicken
• Beans

Helpful tip:

➡️ Rinsing canned beans can reduce sodium by up to 40%

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Building Simple Balanced Meals

Try combining:

✔ A canned protein
✔ A canned vegetable
✔ A grain or bread

Balanced meals support muscle strength and energy — both important for healthy aging.

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Easy Meal Ideas Using Canned Foods

Breakfast Ideas

• Fruit smoothie using canned fruit (in juice) + milk
• Oatmeal topped with canned peaches or pears
• Whole grain toast with canned salmon spread

Lunch Ideas

• Tuna salad with canned vegetables
• Bean and beet salad
• Chicken burrito bowl with canned beans, corn, and tomatoes

Dinner Ideas

• Three-bean chili using canned beans and tomatoes
• Chicken and vegetable rice bowl
• Tuna tacos with canned salsa-style tomatoes

Snack Ideas

• Canned fruit with yogurt
• Crackers with canned tuna or chicken
• Three-bean salad

For more ideas check out: https://www.cancentral.com/wp-content/uploads/2023/01/A-Week-of-Food-Can-Meals.pdf 

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Nutritional Benefits of Canned Foods

Many canned options provide:

✔ Fiber (beans, vegetables)
✔ Protein (fish, chicken, legumes)
✔ Vitamins and minerals

Fiber-rich foods like canned beans may support:

• Digestion
• Heart health
• Blood sugar control

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Safety & Health Considerations

Individuals may benefit from:

✔ Monitoring sodium intake
✔ Limiting added sugars
✔ Choosing lean proteins

Using herbs and spices instead of salt can help manage blood pressure.

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Food Safety Tips

✔ Avoid dented or damaged cans
✔ Refrigerate leftovers promptly
✔ Avoid consuming raw or undercooked foods

Always consider food allergies when making food choices.

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When to Speak with Your Healthcare Provider

Always consult with your healthcare provider before making any significant dietary changes, and especially if you have:

• Kidney disease
• Heart disease
• Diabetes
• High blood pressure

Your provider may recommend specific adjustments.

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Medical Disclaimer

This material is intended for educational purposes only and should not replace medical advice, diagnosis, or treatment. Nutrition needs vary based on individual health conditions and medications. Individuals should consult their healthcare provider or a registered dietitian before making significant dietary changes.