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You are probably consuming more salt then you should, but you won't get cancer or anything like that. A good alternative would be peanut butter and white bread. You could add something like peanut butter sandwiches to reduce the amount of canned food, or could move to frozen veggies instead. But as a direct response to your question, usually canned food's biggest issue the salt content and just being overcooked.
I forgot to mention that I also eat a sandwich or something with the canned food meal. Like peanut butter and jelly or something. And about the salt content, I rinse both the beans and vegetables off before I mix them. I'm pretty sure there's little to no salt left at that point, because I don't taste any.
First of all, you're making great steps by changing your diet and asking questions like this! Small steps are sustainable steps.
Canned beans and veggies will definitely retain a lot of their salt regardless of rinsing because of osmosis. You should be able to find low salt/no salt added versions of more common items like tomatoes and black beans - try tasting the difference for yourself! Properly salted things don't taste salty, because salt will boost other flavors before you taste it. I'll also echo the recommendation of frozen veggies, and if you have the time and patience for it, dried beans are super cheap and easy to make. But the most important thing is knowing what you can handle as a routine, so if canned is what works for you, then don't be ashamed.
Thanks, I'll try getting the low salt versions of things I can, and trying alternatives too, like frozen versions. I thought about dried beans before too, so maybe I'll give those an honest go now. I was thinking they'd probably be just as easy as what I'm currently doing if you cook those in batch, and they'd probably taste better too.
Fair enough. If you do want some easy suggestions for meals, here is one of my go to's (I'm also lazy and only cook one decent meal a week really so I have a lot of things like this that takes about 5 mins start to finish.)
Mexican Street Corn in a Cup. INGREDIENTS 1 Package of Steam In Bag Yellow Whole Kernel Corn. 1/2 TSP Salt 1/2 TSP Pepper 1/4 TSP Sugar 1/2 TSP Chili Powder 1/4 TSP Or To Taste - Cheyenne Pepper 2-4 TBSP Good Quality Mayo 1 TSP Lime Juice 1 TBSP finely shredded Cotija cheese (Can sub Parm but won't be exact) 1 TBSP finely chopped Cilantro (Optional)
INSTRUCTIONS Cook corn as instructed.
While corn cooks, combine rest of the ingredients.
When corn is done, combine with mayo and cheese mix and make sure corn gets well coated. Eat it hot.
Cool, thanks for the recipe!