Healthy Dieting

Isn’t fresh or frozen food better for you than canned? Not necessarily. In many cases canned foods are every bit as nutritious—or even more so. Consider these pantry staples:

• Canned apricots in fruit juice and canned mangoes have more vitamin A than fresh varieties. Why? They’re picked at their peak and processed immediately.
• Canned tomatoes contain less lycopene than fresh ones, but this cancer-protective carotenoid seems to be more readily available in the cooked tomatoes.
• Canned pilchards and sardines have edible bones that are rich in calcium.
• Foods stored in cans do have drawbacks.

The canning process reduces the amount of heat-sensitive nutrients, such as vitamin Cand folic acid. Also, canneries often useexcess sodium and sugar; for example, canned mixed vegetables contain 10 times as much sodium as fresh mixed vegetables.

Still, most vitamins, minerals, and the all- important fibre are retained in cans. Judiciously used, canned foods can help you reach your daily quota of vegetables and fruits.

What about botulism and lead?

Nowadays, improperly sealed foods canned at home are the main source of botulism. Commercially canned foods are virtually risk- free, provided they are in good condition. Throw out any can that bulges, leaks or is dented aroundthe rim or seam. Discard food that is bubbly, odd-smelling, mouldy, spongy or shrivelled. Never taste it. If you do eat bad food and experience difficulty swallowing, blurred vision, headache, muscle weakness or paralysis, get medical help immediately.

Lead is still a concern; food cans used to be sealed with lead solder, but all cans are now lead-free. This is the trend worldwide, but takes the label off imported cans to check the molten metal seal down the side —imported cans may still be soldered with lead, especially those from China or Taiwan. Avoid cans with a folded seam or with a black smudge on the inner rim which could indicate that the can has been lead-soldered.

How about home canning?

Seasonal produce, canned at its peak, is delicious. But use proper canning methods to avoid botulism. Meats, vegetables and other low acid foods are at a higher risk for botulism. Store cans in a dry, dark, cool area.

To Maximize the Nutrition in a Can:

L Read labels. Look for lowered sodium, fat and sugar levels, tuna packed in water and fruits in natural juices.

L Use the vitamin-rich packing liquids. Drink the fruit juice and add vegetable liquids to soups.

L Skim fat from the top of soups and stews. Mix cream soups with skim milk instead of whole milk.

L Resist overcooking; just reheat food to retain more vitamins.

L Store commercially canned foods for no more than two years, except for high-acid foods (tomatoes, sauerkraut), which have a shelf life of only 15 months. Store home- canned foods no longer than a year.

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