Good choices in canned foods

Fresh or frozen are not the only options for making a healthy meal. Recipes can also be made with canned foods.

The following are some of the healthier canned foods that can be added to recipes:

⊙ Tomatoes and tomato sauces.
⊙ Fish, such as sardines, salmon, herring, and tuna.
⊙ Chicken.
⊙ Vegetables such as pumpkin.
⊙ Beans, especially kidney, pinto, and navy beans. To reduce sodium (salt) in canned beans, place them in a strainer and rinse with cold water.
⊙ Fruits, such as berries, pineapple, and peaches.

Use the percent Daily Value (%DV) on the Nutrition Facts label to limit sodium. Remember, 5 percent DV or less is low and 20 percent or more is high. Also, read the ingredient list to make sure that added sugars (caloric sweeteners) are not one of the first few ingredients. Examples include brown sugar, corn sweetener, corn syrup, dextrose, fructose, and fruit juice concentrates.