Nutrition experts recommend that daily meals be based on whole foods and avoid processed or processed foods, which leads us to believe that not all packaged foods are healthy, but this is not actually true.
According to Fang Fang Zhang, associate professor of nutritional epidemiology at the Friedman Institute of Nutritional Sciences in the US, ultra-processed foods (such as white bread, deli meats, and sugary drinks) contain a lot of refined flour, added sugars, sodium, and ingredients that we don't usually cook at home. , such as flavorings, colours, emulsifiers and other additives;
It is these foods that should be reduced in consumption.
"An increasing number of studies show a significant association between ultra-processed foods and the risk of obesity, high blood pressure, cardiovascular disease, and some types of cancer," Zhang adds.
In a report published by the American newspaper "The Washington Post", writer Marisa Moore provided some canned foods that can be eaten, with tips for using them in preparing quick and healthy meals.
canned fish
Canned fish, such as tuna, salmon and sardines, is an inexpensive way to get protein and omega-3 essential fatty acids, which may help lower blood pressure, inflammation and triglycerides.
Sardines and wild salmon are rich in omega-3 more than tuna chunks, so it is advised to diversify the canned fish you eat, and you can choose between fish canned in salt water or oil, while it is recommended to avoid tuna or salmon canned in sauce or marinated;
Because it contains a high percentage of sodium in addition to additives.
The writer mentioned that tuna can be mixed with shredded carrots, red cabbage, radish slices and green onions, with the addition of a little lemon juice and sesame oil, and this mixture can be served in lettuce wraps as a cold lunch.
If you want a Mediterranean-style meal, mix salmon, chopped onions, peppers, and cooked chickpeas with a little lemon juice and parsley.
Sardines can also be added to the sauce and put on the pasta to be a quick meal rich in protein.
canned soup
The writer emphasized that the canned ready-made soup is a healthy option to hydrate the body and eat vegetables.
You should choose vegetable or bean soup, with the need to check the sodium content.
For example, just one cup of tomato soup contains between 700 and more than 1,200 milligrams of sodium, which is high compared to the recommended daily limit of less than 2,300 milligrams of sodium.
Low-sodium canned soups (140 milligrams or less per serving) are notoriously bad in taste, and their flavor can be improved by adding one-eighth of a teaspoon of salt to each cup of soup (equivalent to only 295 milligrams of sodium).
"Academy of Nutrition and Dietetics" spokesperson Wesley McCorter suggests adding fresh or frozen beans or vegetables to soups for a quick meal high in protein and fiber.
Precooked cereal
Eating more whole grains - such as brown rice, quinoa and barley - is good for your digestive health, and the process of cooking whole grains at home takes an hour or more, in contrast, precooked canned grains are ready to eat within 90 seconds of heating them in the microwave.
The writer stated that when buying pre-cooked canned cereals, you should choose whole grains, which are free of additives such as salt and sugar or contain a small percentage of them.
McWhorter says you can make a main dish from a package of pre-cooked cereal by adding some nuts, cheese, dried fruit, legumes or frozen vegetables for a quick dinner.
You can also mix these beans with black beans and tomato sauce for a dish rich in protein and fiber, or add them to soups or salads.
Ready-to-eat legumes
Tofu, tempeh, edamame, canned beans, and other legumes are an excellent source of plant-based protein and fiber, and since most dried beans take a while to cook, buying them canned saves a lot of time.
When buying tofu or tempeh, choose a firm type for stir-fry or baked dishes, and soft tofu for desserts.
Make sure that canned beans and peas are low in sodium, however wash them;
One study found that filtering and rinsing canned beans in cold water can reduce sodium by up to 41%.
You can make a quick dish of precooked rice and beans with your favorite spices, eat roasted chickpeas with leafy greens, or add quick-cooking lentils to soups.
You can also use frozen edamame beans in place of peas in some recipes.
cooked chicken
Roast chicken is no longer the only ingredient in many prepared foods departments, you can also find precooked chicken.
When buying this type of food, you should focus on the percentage of sodium, as it is high in marinated chicken, while it is low in fresh or frozen cooked chicken.
You can use cooked chicken in the preparation of salads or increase the proportion of protein in a pasta dish, or by cutting chicken breasts and placing them in tortillas with sliced tomatoes, green onions and crunchy lettuce, or by mixing it with pineapple pieces and red peppers and placing it on brown rice or quinoa grains for an even greater effect. On a healthy cereal plate.