Hey everyone, we have a question from Mark. He asks “Whats your opinions on canned and pre-packed food. E.g. canned tuna, frozen broccoli..Ive done little snippets of research and lot of forums are for and against. Like with frozen foods they freeze them before ripening so once they hit the markets they’re ripe and retain some nutrients. I’ve even heard that with canned tuna they’re packed with preservatives and some traces of mecurry, because of the packaging… :s
Long story short, Are pre-packed foods and canned goods healthy to eat on a daily basis 🙂
Hi Mark, great question. There is lots of research and advice that can go either way of this debate. Firstly, canned and frozen pre-packaged foods come in handy when you are in a rush or time poor. However, canned foods generally contain added salt, sugar and oil (acting as preservatives) to give the product a longer shelf life and to enhance flavour. Because of this, the product will contain extra calories compared to the fresh equivalent. If you are watching your weight, it is perhaps not ideal to limit food intake to canned foods and to include some fresh foods also.
In terms of canned tuna, the mercury level in canned tuna within Australia is safe for regular consumption. The Food Standards Australia and New Zealand suggest it is safe to consume a snack can (95g) of tuna everyday as long as no other fish is being eaten. The mercury in canned tuna is usually less than that of other tuna because generally younger fish is used. Remember not to over-do your overall fish intake if you are concerned about mercury levels. Canned tuna or even salmon is actually a great choice for snacks, lunches and dinners, however its best to eat a variety of foods (fresh or canned) for optimum health, than to rely on one type of food. If canned foods like this are really your only option, then consuming them from time to time won’t be detrimental to your health. Canned foods in Australia are scrutinised by regulation authorities before they can be sold to the public, and are made without chemical preservatives. They rely on a heating sterilisation process to destroy bacteria and prevent contamination. So there is no need to be worried about preservatives in your canned tuna.
Secondly, pre-packaged vegetables for example are usually frozen after being blanched in water – therefore removing a small amount of nutrients (mostly Vitamin C which is water soluble). In a study performed on the losses of Vitamin C in frozen vegetable products, broccoli lost approximately 22% of its vitamin C content when frozen. Like previously mentioned, these pre-packaged foods can be useful when time poor. Another time I would suggest eating frozen pre-packaged vegetables is when they are not in season or readily available in fresh form at the supermarket. However, they can be less nutrient dense than their fresh equivalents.
As a general reminder though, fresh is best! No excess sugar, salt or oil, and optimum nutrition. Thanks for asking, and if you would like any further information on this topic or others, don’t hesitate to ask.
Mission Nutrition 🙂
Mission Nutrition 