Five of the best: Tinned foods contain more nutrition than you might imagine
Dietitian Helen Bond recommends five of the best foods in a can...
EXAMPLE: Sainsbury's Sardines In Water.
Per 120g can: calories, 175; saturated fat, 3.1g; protein, 19.2g; fibre, trace; sugar, trace; salt, 0.34g
The bones in canned sardines are partially dissolved, releasing more minerals than fresh sardines. A small can supplies more than three-quarters of the daily requirement of calcium, and 3mcg of vitamin D – nearly a third of your recommended daily amount (RDA). Gram for gram, sardines also have as much iron as beef. Plus, a can has 2.9g of heart-healthy omega-3 fats – almost all the weekly recommended intake.
EXAMPLE: Sainsbury's Ratatouille Provençale.
Per half a 390g can: calories, 100; saturated fat, 0.6g; protein, 2g; fibre, 4.9g; sugar, 7.8g; salt, 1.07g
Ratatouille (tomatoes, courgettes, aubergines, peppers and onions) has two of your five-a-day in half a can. Canned tomatoes are a good source of lycopene – an antioxidant that's been associated with lower stroke risk, improved heart health and protection against some cancers.
EXAMPLE: Tesco Sweetcorn In Water.
Half a 200g can: calories, 65; saturated fat, 0.3g; protein, 2.3g; fibre, 2.3g; sugar, 5.5g; salt, trace
Canned corn has more vitamin C than boiled ‘fresh' corn because it tends to be canned as soon as it's picked, whereas cobs sold whole may hang around for longer. Boiling a cob leaches a lot of what's left. It's also a source of sight-protecting lutein and zeaxanthin, more easily absorbed when the kernels have been softened through canning.
EXAMPLE: Sainsbury's Artichoke Halves In Water.
Half a 400g can: calories, 41; saturated fat, 0.1g; protein, 2.3g; fibre, 4.1g; sugar, 0.5g; salt, 0.12g
Half a can supplies 142mcg – more than 70 per cent of the RDA – of folate, which helps make healthy red blood cells. This serving also supplies 10 per cent of the RDA of magnesium, for nerve and muscle function.
EXAMPLE: Tesco Vegetable Chilli.
Half a 400g can: calories, 136; saturated fat, 0.4g; protein, 5.6g; fibre, 5.2g; sugar, 6.2g; salt, 1.8g
Red peppers, onions and tomatoes mixed with red kidney, pinto and black turtle beans. Half a can counts as one of your five-a-day and supplies more than a sixth of daily fibre. Eat with sweet potato for an extra portion of veg; add tofu for more protein.
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