Between inflation and lack of time, filling your plate with nutritious foods without exceeding €3 per meal is sometimes an obstacle course.
We often wrongly think that eating well requires buying only fresh and expensive products. However, a well-designed cupboard allows you to put together complete, balanced and economical meals in no time. Dietitian Claire Trommenschlager helps us sort out preconceived ideas, pitfalls to avoid and real nutritional benefits to adopt the conservation reflex on a daily basis.
Received ideas and pitfalls to avoid about canned goods
Cans have a sometimes unjustified reputation, but not all shelves are created equal. “They are often attributed with faults that they do not have, i.e. lots of additives or lots of added sugar.“, explains Claire Trommenschlager.
To avoid excesses, the golden rule is to favor “natural” raw products. In this case, preservation simply relies on salt water. “It is the salt that serves as an additive, so there are not necessarily any additives or added sugar.specifies the specialist.
On the other hand, caution is advised with prepared meals and canned cold meats. “Cooked products like cassoulet or canned ham variants are really not ideal.”warns the dietitian.
In general, it should be avoided “additions of cured meats, poor quality fats, sugar and numerous additives“.
Concerning the presence of sugar in certain simple preparations such as peas and carrots, the quantity remains insignificant within an overall balance, but it is easy to favor “no added sugar” references. As for the salt of natural vegetables, “just rinse the can to avoid eating too salty“.
What are canned foods really worth nutritionally?
Contrary to popular belief, canning does not destroy the benefits of food. Although there is a slight loss of vitamins during the process – a little more than in frozen products – the nutrients remain very well preserved overall. This is particularly the case for vitamin C, even if it remains wise to vary the sources: “You have to alternate between canned, fresh and frozen foods. recommends the expert.
The thermal process also changes the structure of vegetables. “The fibers will be softened with time and the preservation process. They do not disappear, but are simply easier to digest“, nuance Claire Trommenschlager.
Only small downside: “As the food is softer, it requires less chewing and may provide a little less satiety than a fresh or frozen vegetable.”. This nonetheless remains “an excellent basis” for structuring your meals.
The essentials to always have in your closet
To cope with lazy evenings while controlling your expenses, keeping a few raw basics in your pantry is a winning strategy. Claire Trommenschlager recommends stocking up on vegetables, legumes and sea proteins.
“Canned mackerel, sardines or tuna are very interesting sources of protein. Regarding predatory fish like tuna, a little more occasional consumption is preferable due to the presence of heavy metals, but they retain real nutritional value.
Green vegetables, chickpeas, lentils and fatty fish thus constitute economical and unalterable bases, ready to be combined to form a complete meal at a lower cost.
3 ideas for complete and economical 100% canned menus
To get started without emptying your wallet, the dietitian offers several simple and delicious combinations:
- Potato salad: Mix a base of canned potatoes, green beans and fatty fish (sardines, mackerel or tuna). A complete, quick and very economical meal;
- The express chili: Cook a little rice, then add canned red beans for vegetable protein, corn and a can of natural tomato sauce. You can add some fresh or frozen peppers, or a little ground beef depending on your budget;
- Creative legume salads:
Assemble lentils or chickpeas into a mixed salad. Little gourmet tip from the expert: “You can roast chickpeas in the oven with spices, it’s excellent for an aperitif or to add crunch to a salad.
By favoring raw and shelf-stable products rather than processed industrial dishes, you obtain the perfect combination to eat balanced, diversified and delicious meals for less than €3 per day.