This post has been updated since it was originally published on March 11, 2022.
When it comes to a healthy diet, consistency is key. But with the hustle and bustle of life, it can be hard to maintain a healthy lifestyle and make sure the other facets of your life are tended to as well. This is why shortcuts for nutrient dense meals are at the core of maintaining that consistency that you need for longterm health. Canned foods, especially vegetables and proteins, are an affordable option for getting your vitamins and nutrients each day—they are also typically easy to prepare and have on hand on days when you don’t feel like getting creative with breakfast, lunch, or dinner. But just like anything, it’s important to pay attention to the nutrition facts on the canned foods you buy, as they can be filled with sneaky preservatives and additives.
Fish is one protein source that many people don’t get enough of, whether it’s because of cost or your geographic location. Purchasing canned fish is one easy way you can reap all its benefits without the complicated preparation and high costs. “Canned fish, including tuna, salmon, and sardines, is rich in heart-healthy omega-3 fatty acids, which are important for good health.” Says Lisa Young PhD, RD, a nutritionist in private practice and author of Finally Full, Finally Slim. It’s hard to name a part of the body that doesn’t benefit from Omega-3s—they’re a key energy source that support your lungs, heart, blood vessels, and immune system to work their best. “Canned fish is also high in protein and low in saturated fat, making it a healthy lunch or dinner option.”
With that being said, canned seafood is one that you have to be particularly careful with. It can be a great resource for getting adequate protein and Omega-3s, but there are also downsides you should be vigilant of. “A disadvantage to canned fish (in particular tuna) is the high mercury levels. Many canned fish varieties are also high in sodium.” Excess sodium can increase your risk for things like heart disease and high blood pressure, so it’s important to monitor your sodium consumption, especially if you’re already predisposed to heart conditions.
While traces of mercury found in fish is usually not a cause for concern, you should pay attention to how much sodium is in the canned seafood you buy, especially tuna. However, don’t let this discourage you from purchasing canned fish—getting the nutrients from seafood this way is better than nothing! However, if you want to swap canned tuna for something else, Young has options. “Cooked fish—including grilled or poached salmon—contain the same benefits as canned fish. You can also get Omega-3s from flax seeds and walnuts.” While they don’t contain Omega-3s, chicken, turkey, and tofu or tempeh are also good options for protein.
As stated previously, it’s important to get your nutrients in, especially those that come from fish, so if eating canned seafood helps you reach that goal, then don’t cut it out entirely. However, when shopping for canned foods you should read the nutrition facts closely, especially the sodium content. The FDA recommends no more sodium each day than 2,500 mg.
