Fresh produce is hard to come by during cold Midwest winters. Either it’s out of season and doesn’t look appetizing or it’s too expensive. Our nutrition may lack in the winter months since we decide not to buy the food our bodies need to stay healthy. No matter the season, it’s important to fill our plates with the proper portions of the five different food groups: grains, proteins, fruits, vegetables, and dairy; however, if you don’t buy fresh food what can you buy instead? The answer is canned foods! Buying canned foods is an easy, cost-effective way to eat healthy year-round. They are a simple realistic way people can incorporate nutrients into meals. What’s even better is that there are more than 1,500 varieties of canned foods available today. Canned fruits and vegetables are always in season and packed at their peak of freshness to seal in taste and nutrition.

Research found that canned goods are nutritionally similar to fresh and frozen and in some cases, even better.

  • Canned peaches have 4 times more Vitamin C and 10 times more folate.
  • Canned corn has more lutein, an antioxidant that protects your eye health.
  • Canned pumpkin contains a significant amount of Vitamin A.
  • Canned beans provide more fiber and are an excellent source of protein and iron.
  • Canned tomatoes have more lycopene, which reduces cancer risk, and has more B Vitamins.

Make the better choice for you and your family’s health this winter and stock your pantry with canned food. You can find easy canned food recipes at

Submitted by: Halle Brunzel, Burnett Medical Center

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