Certain influencers have built entire social media empires out of making everything from scratch. Oftentimes, their videos carry an implicit sense of moral superiority, suggesting that you’re not a good parent (or at least not as good as them) if you’re resorting to pre-packaged store-bought items. Those who pick their own produce and painstakingly hand-craft their own candy necklaces simply work harder, love their children more, are fundamentally better.
But this suggestion is hardly fair. For the vast majority of people—meaning those who don’t make their living off of wellness content or have near-endless amounts of time and money to burn—canned, frozen, and packaged stuff is almost always a far more practical option. “Groceries are a fortune,” after all, Anthea Levi, MS, RD, a Brooklyn-based health writer and the founder of Alive+Well Nutrition, tells SELF—and fresh items tend to be the most expensive, as a trip to the produce section of the supermarket will readily prove.
Besides the lower price point, canned, frozen, and packaged foods have one other major advantage: their staying power. “You can keep them in your freezer for months, so that often gives people confidence” in the purchase, since they know they don’t have an expiration date hanging over their head, Desiree Nielsen, RD, a recipe developer with a focus on plant-based nutrition, tells SELF. This, in turn, leads to reduced food waste: “Fresh salad greens are notorious for going slimy in the fridge, but you’ll never have that issue with frozen spinach. Ditto for fish. Fresh fish needs to be cooked ASAP before it turns, while frozen fish and canned or tinned fish last until you’re ready to use them,” Levi says.
Nielsen also takes issue with the basic idea that these options are somehow inherently inferior—“a big, big misconception,” in her eyes. “There has been a lot of confusion about the nature of these foods in general. Just because something is processed or packaged does not mean it’s unhealthy,” she says.
In other words, canned, frozen, or packaged items are often perfectly fine to include in your diet—and you shouldn’t feel embarrassed, ashamed, or inadequate if they make frequent appearances in your meals (or if they’re your first resort over fresh). “Constant access to fresh foods is, unfortunately, a luxury. If canned, frozen, or packaged items are the only way you’re able to put a fruit or vegetable on your plate, go for it,” Levi says. But if you’re still concerned about the health aspect, there are a few key ways to maximize the nutritional value and improve the overall experience. Here’s what to know to make the most of your freezer stash.
When it comes to the nutrition facts label, keep in mind that less is more…most of the time
“Typically, the fewer ingredients, the better,” Levi says—a rule of thumb to consider while shopping. While canned, frozen, and packaged items have a reputation for being ultra-processed—rife with additives and lower in nutritional value—there are actually plenty out there “that are made from just one or two whole-food ingredients, such as canned peas, frozen fruit, and canned salmon,” Levi says. “These are as close to fresh foods as you can get, and just as nutritious.” Many jarred peanut butters only contain dry roasted peanuts and salt, for example. (By contrast, Ritz peanut butter crackers, which have an ingredients list several rows long, are a very different story.)
That said, this issue can be nuanced. “Just because an ingredient looks fancy or technical or like a chemical does not necessarily mean that it’s bad for you,” Nielsen points out. Many processed foods—including bread, milk, and breakfast cereal—are fortified with healthy vitamins and minerals that you might not otherwise consume enough of in your diet. Take vitamin C—which may appear under the name “ascorbic acid”—as an example. “You might not recognize that what you’re looking at is vitamin C, so you don’t want to scare yourself off of potentially nutritious and valuable food because you see things on the ingredients label that you don’t recognize,” Nielsen says.
Choose products with a low sodium content when possible
In Nielsen’s experience, canned foods are often considered even less “healthy” than frozen, but the stigma isn’t necessarily warranted. Canned beans, which boast fiber, plant-based protein, and minerals like iron and zinc, are an excellent example of a canned food that amounts to an “incredible nutrition source,” she says. Still, this category does have one major drawback: Staples like veggies, soups, and, yes, beans can contain a significant amount of sodium, a mineral that can cause high blood pressure and related issues like heart disease and stroke when overconsumed. Tinned fish like TikTok’s beloved sardines can suffer from the same issue, as the brine inside the tin can be heavy on added salt as well.
Given that many brands offer sodium-sensitive alternatives, try to prioritize those options instead to keep your sodium intake in check and avoid potential health consequences, according to Nielsen. Look for labels like “No salt added,” “Low sodium,” or even “No sodium” to steer you in the right direction. If you can’t find anything fitting that bill at your local store, draining and rinsing canned products before use can also drastically cut down on the sodium content—by up to 40%, according to some estimates. (Just keep in mind this method may also cause losses in other nutrients, like vitamin C.)
Spring for certain nutrients—and steer clear of others
“In terms of packaged and processed foods, I’m always looking for a couple of nutrients to minimize and a couple of nutrients to optimize,” Nielsen says. Sodium is one to limit or avoid, as we’ve already covered, but there are others too—like added sugars and saturated fat. “Peaches that come canned in sugary syrup aren’t as nutritious as peaches that come canned in water, or are purchased frozen or fresh,” for example, Levi says.
On the other hand, when you’re reading over a nutrition facts label, “what you want to see is fiber,” Nielsen says—and “protein is a big bonus.” Multiple vitamins and minerals in a product is also often a positive sign. Even breakfast cereals, which are often thought of as unhealthy, “can be incredible sources of minerals like iron and zinc—things that we need that help to keep our metabolism running, that keep us energized,” Nielsen says.
Weigh your options carefully
Trying to decide between two (or more) similar products? Comparing and contrasting the ingredients can help you narrow it down, according to Nielsen. Take breakfast cereal: You’ll want to ask yourself, “‘Which one of these cereals gives me the most fiber, the most protein, has the least sugar?’” she says. In this case, the relative content of vitamins and minerals can also be a helpful clue. Seeing that a cereal contains 10% to 20% of your recommended dietary allowance, as many do, can be “your sort of gut check that this is actually a really nutritious food,” Nielsen says.
Even though frozen veggies are affordable and durable, they do have one big downside compared to fresh: Their taste and texture can take a hit—and, in turn, “you do have to adjust your cooking somewhat,” Nielsen says. To prevent sogginess, cook frozen veggies from frozen rather than letting them defrost first, according to Levi. And you’ll want to use heat-based cooking methods (like air-frying, baking, roasting, and stir-frying) “as opposed to water-based methods like boiling or steaming,” she says.
Mix and match complementary items
“Many of us are working more than ever before—maybe working two or three jobs—and we don’t have a lot of time to put a home-cooked meal on the table,” Nielsen says. Strategically pairing your canned, frozen, and packaged items is an easy way to boost efficiency in the kitchen without sacrificing nutritional value. If you’re having canned soup for dinner, you can dump in a can of lentils to boost the fiber and protein, for example. (Bonus tip: You can also use this approach to stretch out your leftovers. Need a batch of spaghetti to last longer? Toss some frozen peas on top or some frozen broccoli on the side.)
Use the “plate method” to ensure balance
“Stocking your freezer and pantry with budget-friendly canned, frozen, and packaged items can help make balanced meals a breeze,” Levi says. Follow the tried-and-true “plate method” to guarantee a nutritious result, according to Nielsen: Reserve a quarter of your plate for whole grains or starchy vegetables, another quarter for protein, and the remaining half for fruits and non-starchy veggies. You could make rolled oats with chia seeds, frozen berries, and peanut butter for breakfast, or pasta with tinned sardines and frozen broccoli for dinner, for example, Levi says. “It sounds way too simple, but it is backed by so much science to help you balance your diet without counting anything,” Nielsen says. “As long as you stick to that plate method, you will be eating a nourishing diet”—yes, even if your ingredients don’t come to you direct.
Related:
- How Many Times Can You Safely Reheat Food?
- Not Everyone Gets the Same Amount of Calories From Food. Here’s Why
- 7 Little Nutrition Facts That Completely Changed the Way RDs Think About Food
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