• Food from a can is ready to eat.open the top image by Kimberly Reinick from Fotolia.com
  
  Canned foods provide a convenient and often inexpensive source of nutrition, but it's important to read labels. Look out for trans fats and high levels of sodium and sugar. The recommended daily allowance of sodium for a healthy adult is no more than 2,300 milligrams (about one level teaspoon per day) and no more than 40 grams per day (4 teaspoons) of sugar.
  
  

Beans and Legumes

• Kidney beans are a healthy option.kidney beans image by cherie from Fotolia.com
  
  Beans are a healthy source of fiber and protein and are typically low in fat. Beans and legumes such as garbanzos, cannelinis and black beans are packed in liquid that may contain high levels of sodium, so rinse them under cold water before using. Be wary of baked beans, which may be high in sugar and sodium, and refried beans, which often contain lard or trans fats.
  
  

Fruit

• Canned fruit comes halved, sliced, diced and crushed.pears image by devilpup from Fotolia.com
  
  Canned fruit is a handy pantry staple but make sure it's healthful. Choose fruit packed in juice or water instead of sugar syrup. Since canned fruit is picked and canned at its peak, it often retains some of its healthful qualities--sometimes even more so than fresh. Avoid fruit cocktails that contain maraschino cherries; they contain preservatives, artificial coloring and sugar.
  
  

Vegetables

• Canned veggies come in a variety of cuts.carrots image by devilpup from Fotolia.com
  
  Veggies such as corn, green beans, carrots and artichokes are available in a variety of cuts and styles. Go for the veggies labeled "low salt" or "low sodium" and avoid those packed in oil. Canned tomatoes, tomato sauces and pasta sauces are high in vitamins and minerals, and even higher in lycopene than fresh tomatoes, but be sure to choose low-sodium and sugar-free options. Pumpkin is another highly nutritious option that can be eaten as is or used as an ingredient in other dishes.
  
  

Meat, Fish and Poultry

• Canned tuna is a healthy option.thunfisch image by Silvia Bogdanski from Fotolia.com
  
  Canned salmon, mackerel and sardines are high in beneficial omega-3 fatty acids and tuna packed in water is both high in protein and low in fat. You should avoid highly processed meats such as sausages, hashes and pre-formed patties.
  
  

Soup and Chili

• Low-sodium vegetable soup is ready to eat.turkey noodle soup image by robert lerich from Fotolia.com
  
  Soups and chilis containing meat and beans may be high-protein, healthful options but some are high in fat and sodium, so read labels. As a rule, broth-based soups will be lower in fat than creamy ones.
  
  

Health and Safety Tips

• Avoid dented or swollen cans, which may harbor harmful bacteria. Wipe the top of the can before opening and use a clean, rust-free can opener. Transfer unused portions to a storage container and refrigerate.