Reviewed by dietitian Emily Laughs Rupp, MS, RD
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If weight loss is your goal, meal preparation can be your friend. But even well -intended goals for producing and making proteins underway can fall through the road if your week a curveball is thrown, thereby spoiled an abundance of fresh products or raw chicken in your fridge.
Don't let this too well -known image afraid to dump your goals. Instead, lean in useful options that do not require much preparations in the kitchen. A good place to start? Canned food.
Plained foods are packed with food and are useful for meals to happen when the time is tight. Fits research published in Nutrients Discovered that diets had a better overall diet quality than those which rarely canned food. In particular, nutrients where we tend to fail – potassium, fibers and calcium – were consumed in higher quantities by people who have included canned foods in their eating plan.
Related: are canned and frozen vegetables healthier than fresh?
We have checked in with different dietitians to find out what food they have for weight loss and weight management. Here are their top choices.
Canned artichoke hearts
Bliked artichoke hearts in water are a staple in many kitchens. Artichokes are one of the highest fiber vegetables on the market, with half a cup of portion of the canned beauties that filling fibers in 4 grams (or about 16% of the daily value) and only 35 calories, according to the USDA. Remember that fiber will keep you fuller for longer, so that brainless chews are minimized between meals. Although preparing fresh artichokes can be a bit cumbersome, opening a can of artichoke hearts is a breeze. Place them in a colander under cool running water to rinse some sodium and then add to pizza, pasta and egg dishes. We recommend trying our creamy artichoke pasta.
Canned beans
Undoubtedly one of the most versatile canned products on the market, beans remain a dietitian of the dietician. For reference, ½ cup of black beans offers 8 grams of fiber and 7 grams of proteins, plus micronutrients such as iron, calcium and potassium, according to the USDA. “Bliked beans are a food power that you keep satisfied long after you have eaten,” says Christy Wilson, RDN.
While some worries occur around the sodium content of canned beans, previous research in the Journal of Culinary Science & Technology Shows in canned bean beans under cool running water can reduce the sodium content by a maximum of 41%. If you are looking for more inspiration about what to do as soon as you open up with a can opener, consider one of these budget -friendly recipes with cans in can.
Canned corn
Contrary to what you may have read online, you do not have to avoid starchy vegetables, such as corn, if you are looking to lose weight. “Corn holds up well and can be used to add fiber and color to salads, pizza, sauces and much more,” says Elana Natker, MS, RDN.
Plained corn is available in water, which means that the sodium content is too negligible for those who view their blood pressure. A service of half a head of canned corn offers 2 grams of filling fiber and 2.5 grams of proteins, as well as other nutrients such as potassium, folic acid and choline, according to the USDA.
Canned lentils
Blocked lentils are a game changer when it comes to making meals possible quickly. “If you don't feel like cooking lentils all the way again, it's fine to use the canned variety. Plained lentils are one of my planted proteins planted because they have proteins and are full of fiber. Those two nutrients keep you full and help with weight loss goals, “says Natalie Rizzo, MS, RD, author of Planted performance.
According to the USDA, ½ cup of canned lentils supplies about 8 grams of proteins and 7 grams of filling fibers. However, because they are often canned with salt, they can have a high sodium content. If you cannot find a product without added salt, Rizzo suggests flushing them, just as you would be canned beans, to reduce their sodium content. Upgrade your lunch salad by opening a can of lentils and making our mixed greens with lentils and sliced apple.
Canned pineapple
If you have trouble selecting fresh pineapple on the market, Wilson proposes to turn to the canned fruit path. “Clear, fresh and always delicious, I know that pineapple canned pineapple is a certain shot. It is sweet, perfectly cut and ready to eat like a snack or as a nutritious sweet end to my meal, “says Wilson.
The taste of natural sweet fruits can enjoy a great exchange if you notice that you are craving a sweet snack during the day. Although there is nothing wrong with a little added sugar from a cookie, if your goal is weight loss, finding ways in which you can satisfy your sweet tooth with food as fruit can help you make success.
A serve of half -canned pineapple (in water) offers an excellent source of vitamin C, according to the USDA. Vitamin C is a powerful antioxidant that can help reduce inflammation and oxidative stress, two factors that can hinder weight loss, according to an assessment in the International Journal of Medical Sciences in 2020.
Canned pumpkin
While Pumpkin can trend during the autumn months, Rizzo recommends canned pumpkin for weight loss all year round. “In a tin pumpkin is a staple in my pantry. It is rich in the antioxidant vitamin A, known for its role in the health of the eyes. And it is a simple, tasty and healthy addition to soups, sauces and fried products, “she says, adding that you can use canned pumpkin to exchange some of the oil or butter in fried goods. When you record your canned pumpkin, you want to look for canned pumpkin that contains 100% pumpkin puree, without added sugars or salt. Include canned pumpkin in your diet with our pumpkin overnight oats.
Canned salmon
Handy and ready to eat, canned salmon is a great protein source. “Bligged salmon is a powerful protein that helps you to keep full and gives your heart-healthy EPA and DHA Omega-3 fats. You don't want to avoid fats when you try to lose weight, especially not in heart and brain-friendly omega-3s, “says Natker.
A 3-down part of canned salmon packages 20 grams of proteins next to those heart-healthy omega-3s, according to the USDA. Increasing your protein intake is a good idea when you try to lose weight. Studies have evaluated the use of protein -rich diets for weight loss and the results are promising. An article from 2020 published in the Journal of Obesity and Metabolic Syndrome Discovered that eating high-protein can safely help with weight loss while retaining the lean mass (such as muscles). Maintaining muscles during weight loss can help you keep the weight of the long term.
What inspiration needed? View these recipes made with a can of salmon.
Related: 7 canned food with more than 7 grams of protein per portion, according to dietitians
Canned tomatoes
A close second place in popularity for canned beans are canned tomatoes. “Blicked into cubes of sliced tomatoes are a favorite of mine, because they are also versatile,” says Natker. For Reference, A Half-Cup Serving of Caned Tomatoes Packed in Tomato Juice With No Added Salt Has Just 20 Calories And Provides 2 Grams of Fiber, 1 Gram or Protein, 12 Milligrams of Sodium and 3 Grams of Total Sugars (With No Added Sugars ), according to the USDA. Blocked tomatoes also offer lycopene, an important heart-healthy antioxidant.
Canned tuna
Just like canned salmon, canned tuna is another great protein option to add to your stock style. A 3-essence part of canned tuna supplies 22 grams of protein of high quality and calcium, potassium and omega-3 fatty acids, according to the USDA. Moreover, it is affordable, easy to fit into many budgets for weight loss meal plan. There are now quite a few canned tuna options on the market, including tuna and tuna with no salt or water. The best choice to make is the person who achieves your goals for weight loss.
Tips for choosing canned food
Although canned foods can (and must) be part of your kitchen arsenal, dietitians recommend keeping these tips in mind while storing and storing your canned food inventory.
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Choose options with low sodium or no salt-attached options. Rinse canned foods under cool running water if you look at your sodium intake.
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Check the ingredient label. Foods canned with sauce or syrup can contain added sugar.
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Check the expiry date. Plained of canned foods have a long shelf life, but they do not last forever. Go through the cans you have at hand. Use it first with the nearest expiry date and then save them in your pantry using the FIFO method (first in, first).
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Avoid buying cans with dents, bulges or cracks of any kind. Only eat in cans in cans that are sealed, free from dents and smell and look fresh when they are opened.
Related: canceled in canned foods?
The Bottom Line
Plained foods are a wonderful addition to a balanced diet, whether your goal is now weight loss or not. Although there are different options to choose from, dietitians recommend a variety of canned beans, fish such as canned salmon and tuna and canned fruit and vegetables, such as tomatoes, corn and pumpkin. Dietitians encourage you to become creative with your “plug” and see which new canned food will be part of your regular rotation.
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