Let’s face it, no matter how good natural food is for our health; nothing beats the sheer convenience of canned goods. Easy to store, great stocking options, and a savior for party preparations, canned foods are the essential products to keep at home.
And with the growing number of canned food brands, you get healthy options among them too! Be it low-sodium canned vegetables, low-sugar canned fruit, almost everything is now available in supermarkets.
Confused about which canned goods to buy? Here is a list of the nine best-canned foods you should stock up on for emergencies. Let’s get started!
1. Canned Salmon and Tuna
Canned salmon and tuna are excellent protein sources, and most of them are made to last for weeks. Just make sure you go for the ones packed in water instead of oil – that cuts down on the salt considerably. Add canned salmon and tuna on top of salads, on crackers, in sandwiches, and viola! You have a healthy quick meal in your hands.
2. Canned Sardines
Like salmon and tuna, canned sardines are also excellent protein sources, VItamin B12 and Omega 3 fatty acids. Again, you should get the ones packed in water to cut back on the salt. Also, avoid choosing the ones with added flavors; they tend to contain excess sodium.
3. Canned Beans
Canned beans are probably one of the first canned goods to be marketed, and boy was that a success! I mean, how can you go wrong with a good can of beans – be it garbanzo beans, pinto beans, kidney beans, or black beans? They all taste delicious and are excellent sources of fiber!
Canned beans are also one of the quickest meal options. Just pop open a can and have it with toast and sausages! They have excellent shelf-life too. So get yourself one, preferably with reduced-sodium or no added salt written on their label.
4. Shelf-stable Vegetables
Yes, we know how healthy it is to have fresh vegetables. But you get such good options in canned vegetables too! Be it sliced beets, diced tomatoes, corn, peas, carrots, spinach, and green beans – you can find almost anything canned now. And guess what, even master chefs are starting to use canned vegetables! So stock up on a few of those to hustle up a quick meal on particularly tiring days!
5. Canned Fruit
Canned fruit is an excellent option if you want to stock up on something sweet but healthy. Go for unsweetened applesauce or mixed fruit cocktails without any added sugar – those are deliciously sweet and healthy and are much better options than munching on sugary, unhealthy cookies. Canned fruits have an excellent shelf-life too, you can keep them for a few weeks in your pantry and not worry about spoiling them!
6. Mixed Nuts
Is there a better snack than a bag of mixed nuts? We think not! Be careful with those, though – some of them are extraordinarily salted, which is unhealthy for you. Look for unsalted mixed bags, or if you have trouble chewing, go for peanut butter. Do scan the ingredients list of the nut butter you choose – make sure they do not have any high-fructose corn syrup, hydrogenated oils, or added sugar.
7. Low-sodium Vegetable Soups
Vegetable soups have long since been hailed as a “healthy” snack. But did you know that most of them are loaded with sodium? So the safer option is to look for low-sodium vegetable soups. Look through the supermarket’s racks, and you are sure to come across the low-sodium ones – not only are they healthy for you, but they are also as tasty as the regular ones!
8. Milk Tetra Packs
Of course, we have seen that entire aisle of milk tetra packs and powdered milk packets. And they are delicious! Milk tetra packs have an excellent shelf-life and can be kept at home for emergency purposes.
If you are lactose intolerant or are looking for vegan options, you can find unsweetened coconut milk in most supermarkets. They, too, have a good shelf-life, are super healthy, and delicious!
9. Whole Grain Cereal or Whole Wheat Crackers
While cereals and crackers don’t fit into the category of “canned goods,” they have the necessary shelf-life to be a stock-up option. The best part? They are super healthy for you. So you won’t need to count your calories while choosing whole wheat crackers or cereals as your go-to breakfast option.
Buying canned goods is all about strategy – look for the most useful ones, the low-sodium, low-sugar ones, and the ones from well-known brands. Follow this like a mantra, and you won’t end up wasting any of your canned goods. So head over to your nearest supermarket and stock up now!