Save money and improve your health with tinned food

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The humble tin is there in every cupboard and pantry. Often left languishing at the back, forgotten. As a society we’ve long been told fresh is best and so tins are often a last resort or something to stock up on ‘just in case.’

But experts are now saying tins are not to be sneered at. In fact, the humble tin – if done right – can provide you not only with your five-a-day but also with protein, vitamins and nutrients to rival any fresh produce.

Stock up on sardines and beans

Kristy Thomas is a registered nutritionist at Prowise Healthcare. She says: ‘Tinned food can be a healthy input in the diet as long as they are selected properly. They are usually low-fat and high in essential nutrients – fruits, vegetables, beans and seafood with most of the vitamins and minerals remaining intact in the tinning process. As an example, some antioxidants such as lycopene and beta-carotene in particular may be greater in tinned tomatoes and pumpkins, which is possibly a result of thermally processing.

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‘The secret is in the choice: pick the ones that are prepackaged in tin and do not contain any additional salt, sugar, or preservatives. This way, it is going to ensure that this food source will retain its status as a healthy one. Moreover, sodium levels can be further decreased by rinsing tinned beans or vegetables.

‘Tinned products are also very convenient, have a long shelf life and give people the opportunity of having healthy foods throughout the entire year.’

Kristy recommends stocking up on the following:

Don’t be a tin snob

Elizabeth Sanchez is a registered dietician at Green Health Dietetics. She says we shouldn’t be snobby about tins: ‘I think it's mainly because tinned food has historically been associated with war-time rations and budget eating, so it’s often seen as a last resort or less ‘fresh’ and glamorous than cooking from scratch. In reality, many tinned foods are preserved at peak ripeness and can be just as nutritious, or even more so, than out-of-season fresh foods. There’s still a bit of a stigma around convenience foods, but I think with rising food prices and awareness of food waste, people are beginning to see the real value and versatility of tinned staples. It's certain something we use in our household almost daily.’

Elizabeth recommends eating tinned legumes like lentils, chickpeas and black beans – rich in plant-based protein, fibre, iron and B vitamins. She says: ‘They are less likely to bloat you than legumes cooked from dried because of the lower levels of fermentable carbohydrates after being soaked. I’d recommend tinned tomatoes too, which are a very convenient choice for making a cheap and quick tomato sauce. They’re rich in vitamin C, potassium and the antioxidant lycopene, which is linked to heart and prostate health.’

She adds: ‘Tinned fruit in juice is a budget-friendly way to get some of your 5-a-day. Choose those in natural juice rather than syrup to reduce your intake of simple sugars. Tinned sweetcorn, carrots, peas, and spinach retain a good proportion of their nutrients as they're tinned quickly after processing. They’re also a quick way to make meals more balanced and colourful, which means more nutrient-rich.’

Be adventurous

Tinned food does not have to be boring or restrictive. In fact, with the right ingredients tins can make up exciting meals, as registered nutritionist and founder of Nature Provides, Rachel Aceso explains: ‘Some brilliant options include tinned beans and lentils, wild salmon and coconut milk. With a tin of lentils, some coconut milk and a few spices, you can make a nourishing curry in minutes.

‘Just watch out for added salt, sugar, and unnecessary preservatives and go organic where possible.’

She adds that just because you’re cooking using tins it doesn’t mean your cooking should be considered any less adventurous. ‘Tins have long been associated with wartime rations or low-effort cooking. But quality has come a long way. When used well, tinned ingredients can be clean, nutrient-dense and incredibly convenient.’

And here’s what to avoid…

Elizabeth Sanchez says some tins are best avoided. She says: ‘Some tinned foods are best kept occasional due to added salt, sugar or saturated fat. Tinned meats are highly processed and include corned beef, hot dogs and meatballs. They often contain high levels of saturated fat, salt and preservatives. Tinned puddings and custards can be very high in added sugars and low in fibre or beneficial nutrients. These are best kept for occasional treats. Vegetables in brine with added salt or sugar and some tinned soups (check the label, as some brands are significantly saltier than others) may contribute significantly to your salt intake and can easily put you over the recommended 6g of salt per day.

‘It’s always worth scanning the nutrition label and ingredients – particularly for salt (aim for less than 1.5g per 100g) and added sugar.’

‘While not ideal long-term due to limited freshness, variety, and sometimes higher sodium content, tinned foods can form the basis of a nutritionally adequate, affordable short-term diet when chosen wisely.’

Nutritionist Rachel Aceso adds: ‘Foods to steer clear of tend to be highly processed tinned meals, often loaded with seed oils, thickeners and flavour enhancers – these offer very little nutritionally and can be inflammatory. Go for the “whole-foods” and ingredients for a meal you’ll prepare at home, rather than a pre-made meal in a tin.’

Five recipes to try

Here are five delicious recipes to inspire you to crack open a can and get cooking.

• Heinz Broccoli and Stilton Soup Pasta Bake
• Heinz Beanz Samosas with Coriander Yogurt Dip
• Heinz Beanz and Sweetcorn Fritters with Tomato Chutney
• Heinz Beanz Chicken Parmigiana
• Heinz Cream of Tomato Soup Veggie Spaghetti Bolognese

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