First off, today is National Almond Day. My very first post was about almonds and walnuts so check out the archives at the bottom of the home page in case you missed it to find out all the good these nuts have to offer. I just thought I'd remind you to grab a handful of almonds today in honor of National Almond Day!!
February has a list of monthly food holidays. One of which is Canned Food Month. I know many people are told to steer clear of canned foods due to preservatives and particularly the high sodium content but sometimes canned foods really come in handy and are more affordable. I buy canned beans though I have bags of dried ones in my cupboard. It is just convenient.
So when you are buying canned goods and if you are concerned with salt content, rinse the foods to remove some of the sodium. You can rinse most canned vegetables using a colander. You can also rinse canned fruit especially the ones soaked in heavy syrup. Or look for fruit canned in its own juice. Canned fruit such as mandarin oranges makes great snacks or yummy additions to salads. Rinsing canned beans is important not only to remove excess sodium but to also remove some gas-causing fiber. Canned beans are full of protein and fiber and are great additions to salads, soups and side-dishes.
When choosing canned meats such as chicken or tuna, choose water-packed varieties. The oil packed ones might offer great flavor but if you need to limit fat intake opt for the water-packed varieties.
Canned soups can be a dinner saver when you are exhausted from a long day of work and just don't feel like cooking. Heating a can of soup and pairing it with a hearty salad is a quick fix. Also canned tomatoes make quick pasta sauces. Pair with whole wheat pasta for a quick Italian meal.
Try to look for soups and other canned goods with no or low sodium content. You can always add your own salt-free seasonings such as herbs and spices. It is good to try and select foods with less than 140 mg of sodium per serving if you have heart conditions. Foods with less than 300 mg of sodium per serving can fit into a reduced-sodium meal plan as well.
Did you know canned soda has sodium? So if you drink canned soda all day (which I hope you don't) make sure you account the sodium in your beverages as well.
Check out the following from The Center for Science in the Public Interest - a GREAT list of healthier canned soups.
http://www.cspinet.org/nah/decsoup.htm
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