During Canned Food Month, Southwest Health’s Registered Dietician, Kelsey Dresen, wants to share an often overlooked valuable resource when planning nutrition and budget-friendly meals: canned foods.

Here’s Kelsey with more insight into canned foods as a Registered Dietician helping patients create realistic and healthy choices.

As a registered dietitian at Southwest Health, I’m always looking for ways to support individuals in making healthy and practical choices. With February being Canned Food Month, I thought this would be the perfect opportunity to share some insights on canned foods and how they can fit into a balanced, nourishing diet.

Many people often hear the advice to shop around the outside perimeter of the grocery store to make healthier choices. While it’s true that the perimeter of the store is often the place to find fresh produce, meats, and dairy, it’s important to remember that the inside aisles can contain some valuable and nutritious options as well.

This includes canned foods, which sometimes can get a bad reputation. While you’ll certainly find processed and ultra-processed items in the aisles—like high-sodium deli meats or frozen pizzas—there are also many canned goods that can be part of a healthy diet.

The key is to focus on the whole, nutrient-dense foods like canned fruits, vegetables, beans, legumes, lean meats, fish, and seafood. These foods can be just as beneficial as their fresh counterparts and can be a time- and money-saving option.

Let’s clear up some common myths about canned foods:

1. Canned foods are not as nutritious as fresh: This simply isn’t true! Canned fruits, vegetables, beans, and even meats can be just as nutritious as fresh versions. In some cases, canned options may even retain nutrients better because they’re processed shortly after harvest, locking in vitamins and minerals. If you find that canned options help you eat more fruits and vegetables, that’s a win!
2. Canned foods are all high in sodium: While some canned foods can be high in sodium, many options offer no-salt-added, low-sodium, or even no-sodium versions. If you’re watching your sodium intake, these are great alternatives. Be sure to read the label for sodium content and choose wisely based on your personal dietary needs.
3. Canned foods are full of preservatives: Canning itself is a preservation process, which means food stays fresh without the need for added preservatives. Foods are cooked during the canning process and sealed in the container, which keeps them safe and extends shelf life. So, no need to worry about unnecessary additives.
4. Can linings contain metals that are harmful: There’s been a lot of concern about BPA (Bisphenol A) in can linings, but studies show that minimal exposure to BPA doesn’t pose a significant health risk. That said, many companies are now using BPA-free linings in their cans in response to consumer concerns, so there are plenty of options out there to choose from.

Whether you prefer fresh, frozen, dehydrated, or canned options, incorporating more nutrient-dense foods like fruits, vegetables, beans, legumes, lean meats, seafood, and whole grains into your diet is always a great idea. And if you’re feeling unsure or need personalized guidance on how to improve your eating habits, don’t hesitate to ask your doctor for a referral to see a dietitian. I’m here to help you make small, sustainable changes to support your health goals. Together, we can make a plan for small and sustainable changes to meet your goals.

Remember, no matter how you choose to buy your food, every little step toward a more balanced diet is a step in the right direction!

Kelsey Dresen, RDN, CD, is a registered dietitian providing nutritional care and developing individual meal plans for Nutrition Services patients at Southwest Health. With experience in both adult and pediatric care, Kelsey is passionate about helping every patient achieve their health goals through personalized support and education.

Southwest Health is proud to have Kelsey treating patients and helping us achieve our mission of creating a healthier southwest Wisconsin. To schedule an appointment with Kelsey, patients can reach out to their primary care provider for a referral.