Nutrition and convenience: It's in the can!
Today's families seem busier than ever. Rushing between school activities, soccer practice and music lessons often leaves parents scrambling for time to prepare nutritious, good-tasting meals for their children. In fact, 44 percent of U.S. weekday meals are prepared in 30 minutes or less.

One mealtime solution for people on the go is to include canned food. Using canned food cuts down on both preparation and cooking time, and studies show that recipes using canned ingredients are similar in nutritional value and taste appeal to the same recipes made with fresh or frozen ingredients. So, when fresh is unavailable, don't feel so bad. Just monitor the sodium content and don’t go above the 2500 mg daily recommendation

The Canning Process
The nutrients in canned fruits and vegetables are sealed in because the fruits and vegetables are harvested at the peak of quality and usually canned within a few hours after they're picked.

The foods are packed into cans that are closed with an airtight seal and then cooked at high temperatures. Once the cans are sealed and heat processed, the food maintains its nutrient quality for more than two years and is safe to eat as long as the container is not damaged in any way. And, like the home canning process, no preservatives are added or necessary.

Canned Food Safety Tips

Store canned foods wisely. Keep them in a cool, dry place where temperatures are below 85 degrees.
Before opening the can, wipe the top off with soap and water. Rinse well before opening. Be sure your can opener is clean before and after you use it.
Once a can is opened the food must be treated as fresh food. For maximum flavor and nutrient value from canned foods, it is best to use the products immediately after opening. If that is not possible, canned foods should be stored in airtight containers (not in the can with foil over the top) in the refrigerator to retain taste and nutrient quality.
Do not buy a can if it is badly dented. A dent probably won’t cause the food in the can to deteriorate; however, if there is damage to the seams (where the metal is joined at the top, bottom or side) the food could be contaminated by air and bacteria.
Rotate your canned goods pantry so that the items purchased the earliest are used first.
Functional Benefits of Canned Food

Tomatoes contain an important carotenoid called lycopene, which appears to help prevent certain cancers. Research confirms that the lycopene in tomatoes is converted by the temperature change involved in processing (like canning) allowing the body to absorb it more easily. As a result, processed tomato products (like canned tomatoes and sauces) are the highest sources of dietary lycopene.
Not only are legumes (beans) an excellent source of protein and iron, they are also excellent sources of thiamin, dietary fiber and potassium. They're also a good source of folate, which may play a protective role in heart disease. Canned beans contain similar nutrient values of "fresh" or (dried) beans and take less time to prepare.
Including canned tuna, salmon, and sardines in your diet is an easy and convenient way to add helpful omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids found in seafood that, when combined with a healthful eating pattern, may provide protection against heart disease.