When life gets busy — and let’s be honest, when isn’t it? — it’s way too easy to slip into a cycle of Uber Eats and “whatever’s in the freezer.” But guess what? Eating healthy doesn’t have to be complicated, expensive, or fresh-from-the-farmers-market every day.
Enter the humble can. Yep, those unassuming tins sitting quietly on supermarket shelves (Coles and Woolies, we see you) are about to become your new kitchen heroes. Shelf-stable, budget-friendly, and surprisingly nutritious, canned foods can make sticking to your health goals — whether that’s weight loss, better blood sugar management, or boosting your iron intake — so much easier.
Here’s the lowdown on the canned foods you actually want in your pantry, and how to use them like a boss.
1. Canned Beans: The Ultimate Powerhouse
Why you want them:
Beans like chickpeas, kidney beans, black beans, and butter beans are amazing for weight management and blood sugar control. They’re packed with fibre (hello, feeling full for longer) and plant-based protein, with a low glycaemic index that helps keep blood sugar levels steady.
Quick tip:
Rinse canned beans well under cold water to remove excess sodium. Toss them into salads, mash into wraps, or make a 5-minute bean salad with olive oil, lemon, and herbs. Dinner? Done.
2. Canned Tuna and Salmon: Protein on Speed Dial
Why you want them:
High in protein and heart-healthy omega-3 fatty acids, canned tuna and salmon are great for muscle maintenance (important when losing weight) and for overall heart health.
Look for:
Tuna and salmon in spring water rather than oil to keep it lighter. Woolies and Coles both stock great Aussie brands like John West and Sirena.
Quick tip:
Mix tuna with a little Greek yogurt and mustard for a lighter tuna salad. Or throw salmon on top of a quick green bowl with microwaveable brown rice and a squeeze of lemon.
3. Canned Tomatoes: Your Kitchen MVP
Why you want them:
Canned tomatoes are full of lycopene, a powerful antioxidant. They’re cheap, versatile, and a perfect base for sauces, soups, or casseroles without hidden sugars.
Quick tip:
Grab plain diced tomatoes or Italian-style ones (just check labels for no added sugar). Simmer with onion, garlic, and herbs for a fast, homemade pasta sauce — bonus points if you add extra canned veggies!
4. Canned Lentils: Secret Weapon for Fibre
Why you want them:
If you’re looking to up your fibre intake to support weight loss and gut health, canned lentils are a must. They’re iron-rich too, which is a win if you’re trying to boost your energy levels.
Quick tip:
Toss lentils into a veggie stir-fry or a simple soup. They’re soft and ready to eat — no soaking or slow cooking required.
5. Canned Beetroot: A Sweet Iron Boost
Why you want them:
Beetroot is a natural source of iron, folate, and antioxidants. Plus, it’s deliciously sweet without being sugary. Perfect if you’re trying to lift your iron levels the tasty way.
Quick tip:
Use sliced canned beetroot (rinse if it’s in a sugary liquid) in salads with feta, spinach, and walnuts. Add a splash of balsamic for instant fancy vibes.
6. Canned Fruit (in Juice, Not Syrup): Sweet but Smart
Why you want them:
Canned peaches, pears, and apricots can be healthy snack options if you choose ones packed in natural juice rather than syrup.
Quick tip:
Top Greek yogurt with canned peaches and a sprinkle of granola for a quick, blood-sugar-friendly breakfast or snack.
Final Tips for Canned Food Shopping:
- Check labels: Choose “no added salt” or “reduced salt” versions when you can.
- Rinse when possible: It helps remove extra sodium and sugars.
- Stock up: A few dollars spent now means healthy, ready-to-go meals later.
The Bottom Line?
Your pantry is your secret weapon. Keeping it stocked with a few smart canned choices means you can whip up something healthy, tasty, and satisfying in minutes — no stress, no blowout Uber Eats bills.
So next time you’re racing through Coles or Woolies on a Tuesday night, show some love to those cans. Your future, healthier self will thank you.
Remember: eat well, live well, stress less. 🌱
