Canned goods: practical and nutritious allies for a quick and balanced diet

When time is short, maintaining a healthy diet may seem complicated, but well-selected canned goods offer a simple and nutritious solution. Nutrition and dietetics experts agree. Canned goods allow for the incorporation of varied foods without the need to cook from scratch and help to avoid impulsive decisions on hectic days, while maintaining their nutritional value.

Among the most recommended options are canned vegetables, which facilitate the inclusion of vegetables with good texture and flavor. Artichokes, green beans, asparagus, roasted peppers, crushed tomatoes, or homemade stir-fry in cans are practical examples. Luzón advises checking that the ingredients are basic, such as vegetables, water, and salt, without unnecessary additives.

Cooked legumes in ready-made dishes such as fabada or lentils are another versatile and quick alternative, rich in fiber, vegetable proteins, and minerals.

Canned oily fish, such as canned sardines, mackerel, tuna, or bullet tuna, is a nutritious and satiating option that provides omega-3 and high-quality proteins. Luzón recommends choosing versions in olive oil or natural oil according to personal taste, facilitating their consumption on days with little time to cook.

Canned shellfish and mollusks—such as mussels, cockles, clams, or razor clams—are small but very nutritious, providing protein and iron. They can be added to salads, rice, pasta, or sautéed vegetables, and pickles, made with vinegar, oil, and spices, also fit into a balanced diet. It is advisable to check the salt content and the type of oil, and choose the product that best suits your taste preferences.