Easy Ways to Upgrade Your Meal Using Canned Foods

Sometimes the easiest way to make a meal healthier, more filling, or more flavorful is simply to add one nutritious ingredient.

The idea is simple:

➡️ Take a familiar meal
➡️ Add one canned food
➡️ Improve nutrition, flavor, or convenience

This can help:

✔ Boost protein
✔ Add fiber
✔ Increase vitamins
✔ Save time and effort

For older adults, this can be especially helpful when:

• Energy is low
• Cooking feels overwhelming
• Appetite is reduced

Always consult your healthcare provider or registered dietitian before making significant dietary changes.

---

Why This Works

Canned foods are:

✔ Ready to use
✔ Easy to store
✔ Budget-friendly
✔ Nutritious year-round

In fact, using canned foods can make meals easier without needing a brand-new recipe — simply enhancing what you already enjoy

---

Easy Meal Upgrades

🍝 Pasta

Try adding:

• Canned mushroom pieces
• Tomatoes
• Canned meat

This adds:

✔ Protein
✔ Fiber
✔ Extra nutrients

🍗 Baked Chicken

Add during the last 15 minutes of cooking:

• Corn
• Green beans
• Mushrooms

This creates a one-dish meal without extra prep

🥔 Mashed Potatoes

Mix in:

• Peas
• Carrots
• Green beans

Adds color and nutrients

🍚 Rice

Prepare rice with:

• Low-sodium broth
• Then add:
  • Black beans
  • Mixed vegetables
  • Peas, carrots, corn 

This improves:

✔ Fiber
✔ Flavor
✔ Heart-friendly nutrition

🥗 Salad

Enhance with:

• Garbanzo beans/chickpeas
• Mandarin oranges
• Beets

Beans add protein and fiber
Fruit adds flavor and nutrients

🌶️ Chili

Boost with:

• Beans
• Green chilies
• Tomatoes
• Pumpkin

Adds protein and flavor

---

Nutritional Benefits

Adding canned foods can:

✔ Increase fiber (beans, vegetables)
✔ Add antioxidants (tomatoes)
✔ Boost vitamin A (pumpkin)

For example:

• Tomatoes provide lycopene
• Pumpkin provides vitamin A

---

Extra Tips 

✔ Choose low-sodium options
✔ Rinse beans before using
✔ Use fruits packed in juice, not syrup
✔ Add lean canned proteins (tuna, chicken)

Canned foods can help maintain balanced nutrition even when cooking feels difficult

For more ideas, check out:

• https://www.mealtime.org/wp-content/uploads/2020/07/05_just_add_one_cfa.pdf

• https://www.mealtime.org/ 

---

Safety Tips

✔ Check cans for dents or damage
✔ Refrigerate leftovers promptly
✔ Avoid raw or undercooked foods
✔ Be mindful of food allergies

---

When to Talk to Your Healthcare Provider

Ask your provider about dietary adjustments, especially if you have:

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

Some canned foods may need modification based on sodium or potassium levels.

---

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. Patients should consult their healthcare provider or registered dietitian before making significant dietary changes.