When aiming for weight loss, meal preparation can be a valuable ally. However, unforeseen circumstances can disrupt even the best-laid plans, leading to fresh produce or raw chicken going to waste in the fridge. Don’t let this common scenario deter you from pursuing your goals. Instead, embrace convenient options that require minimal kitchen prep, starting with canned foods.
Canned foods are rich in nutrients and come in handy for quick meal preparation during busy times. Previous studies published in Nutrients have shown that diets incorporating nutrient-dense canned foods alongside fresh produce result in better overall diet quality compared to those rarely including canned foods. Individuals who included canned foods in their diet consumed higher amounts of essential nutrients such as potassium, fiber, and calcium, which are often lacking in typical diets.
To help you navigate the world of canned foods for weight loss and weight management, we consulted with several dietitians to bring you their top recommendations:
1. Canned Artichoke Hearts:
Canned artichoke hearts in water are a kitchen staple known for their high fiber content. A half-cup serving of canned artichoke hearts provides 4 grams of fiber (approximately 16% of the Daily Value) and only 35 calories, aiding in satiety and reducing snacking between meals. These canned artichoke hearts are easy to incorporate into dishes like pizza, pasta, and egg recipes.
2. Canned Beans:
Renowned for their versatility, canned beans are a dietitian’s favorite. Half a cup of black beans offers 8 grams of fiber, 7 grams of protein, and essential micronutrients like iron, calcium, and potassium. Despite concerns about sodium content, rinsing canned beans under water can reduce sodium levels by up to 41%. Explore budget-friendly recipes featuring canned beans to diversify your meals.
3. Canned Corn:
Contrary to popular belief, starchy vegetables like corn can be included in a weight loss diet. Canned corn, available in water-packed versions, adds fiber and color to various dishes without significantly increasing sodium levels. A half-cup serving of canned corn supplies 2 grams of fiber, 2.5 grams of protein, as well as potassium, folate, and choline.
4. Canned Lentils:
Canned lentils are a time-saving solution for quick meal preparation. If cooking lentils from scratch seems daunting, canned lentils are a convenient alternative. They offer a range of nutrients and can be seamlessly incorporated into various recipes for a nutritious meal in no time.
One of my favorite plant-based protein options is lentils because they are rich in protein and fiber. According to Natalie Rizzo, M.S., RD, author of Planted Performance, these nutrients help keep you full and support weight-loss goals. A ½ cup of canned lentils provides about 8 grams of protein and 7 grams of fiber, making them a nutritious choice. However, be mindful of the sodium content in canned lentils. If you can’t find a low-sodium option, Rizzo recommends rinsing them before use. Try adding canned lentils to your lunch salad for a satisfying meal.
If selecting fresh pineapples is challenging, canned pineapple is a convenient and delicious alternative, says Wilson. It’s sweet, pre-sliced, and can be enjoyed as a snack or dessert. Canned pineapple is a good source of vitamin C, which is an antioxidant that supports weight loss by reducing inflammation and oxidative stress.
Canned pumpkin is a versatile ingredient recommended by Rizzo for weight loss. It’s rich in vitamin A and can be used in various recipes as a healthier substitute for oil or butter. Look for canned pumpkin puree without added sugars or salt for the best nutritional benefits.
When it comes to easy protein sources, canned salmon is a top choice. It provides a good amount of protein and heart-healthy omega-3 fats, essential for overall health. Including canned salmon in your diet can support weight loss goals by keeping you full and preserving lean muscle mass.
Canned tomatoes are another versatile pantry staple that can be used in various dishes. They are a favorite of dietitians like Natker for their convenience and flexibility in cooking.
According to the USDA, a half-cup serving of canned tomatoes packed in tomato juice without added salt contains just 20 calories. In addition, it offers 2 grams of fiber, 1 gram of protein, 12 milligrams of sodium, and 3 grams of total sugars (with no added sugars). Canned tomatoes are also a good source of lycopene, an essential heart-healthy antioxidant.
Similar to canned salmon, canned tuna is a valuable protein option to include in your pantry selection. A 3-ounce serving of canned tuna provides 22 grams of high-quality protein, along with calcium, potassium, and omega-3 fatty acids, as per the USDA. It is also budget-friendly, making it easy to incorporate into various weight-loss meal plans. With several canned tuna varieties available, including no-salt-added and oil or water-packed options, choose the one that aligns with your weight loss objectives.
When it comes to selecting canned foods, consider the following tips recommended by dietitians. Opt for low-sodium or no-salt-added choices and rinse canned foods under running water if you are monitoring your sodium intake. Be mindful of the ingredient label, as canned foods preserved in sauce or syrup may contain added sugars. Check the expiration date on canned goods, prioritizing those with the nearest expiration date first using the FIFO (first in, first out) method for pantry storage.
Avoid purchasing cans that are dented, bulging, or cracked in any way. Consume canned foods only from sealed cans that are free from dents and appear and smell fresh upon opening.
Canned foods are a valuable component of a well-rounded diet, regardless of whether your aim is weight loss. Dietitians suggest stocking up on a variety of canned beans, fish such as salmon and tuna, and canned vegetables and fruits like tomatoes, corn, and pumpkin. Embrace creativity with your “cantry” and explore new canned food options to incorporate into your regular meal rotation.
