The U.S. Food Guide Pyramid recommends that most adults consume between 2 and 3 cups of vegetables daily. Fresh produce is always a good option, but it can spoil quickly, especially if you have an unpredictable schedule that keeps you from cooking at home as often as you would like. Canned vegetables may be an alternative that can help you reach your necessary servings of vegetables daily.
Beans
A 1/2-cup serving of canned beans, such as chickpeas, black, kidney, pinto and navy, count as a ½-cup serving of vegetables. This same amount also counts as a 2-oz. equivalent of lean protein. Canned beans are convenient and a source of fiber, iron and folate.
Other Vegetables
A 1/2-cup serving of canned corn, green beans and peas all count as a 1/2-cup serving of vegetables. Canned tomato products are also measured in 1/2-cup servings. An 8 oz. glass of canned vegetable juice may also count as a cup of vegetables toward your daily goal.
Nutrition
The nutrients in canned vegetables vary, so check the ingredient label. Many are canned soon after being picked and retain much of their nutritional value. Canned vegetables usually have added sodium. Look for no-sodium-added options if you are watching your intake. Canned tomatoes are a source of the antioxidant lycopene, which may help reduce your risk of developing cancer, heart disease and macular degeneration.
Storage and Use
Choose clean, smooth cans with no bulges or dents. You can store canned vegetables for up to five years, or until the date listed on the can. Do not store unused canned vegetables in the can -- refrigerate leftovers in a plastic or glass container. You can sneak extra servings of vegetables into your diet by using canned vegetables. Add canned vegetables to soups, stews and casseroles. You can also include canned peas in pasta salad or macaroni and cheese. Include canned vegetables, such as beets, in tossed salads.
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