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Health & Wellness Tips

Written by our Nutritionists, we focus on ensuring you’re living a balanced lifestyle that offers a flexible, livable approach to health and wellness. You’ll not only learn how to experiment with fresh products and how to get your kids involved in the kitchen - we'll also give you valuable advice on how to choose more nutritious foods.

It's National Canned Goods month

It’s National Canned Food Month!

If canned foods aren’t a staple in your grocery cart, you are really missing out! They are a nutritious, inexpensive and convenient way to make healthy meals. Over the years, canned foods have developed a bad reputation for not being very nutritious. This is simply not true. Modern canning methods utilize fruits, vegetables and meats that are processed at their peak of freshness to retain flavor, nutrients, texture and color. But what about the added salt and sugar needed for the canning process? This is a myth as well. Salt or sugar is added to canned foods because consumers like it – not because it’s needed. The good news is that Nature’s Promise, GIANT brands, and many other leading brands offer canned foods that are no sodium or no sugar added.

If canned foods aren’t a staple in your grocery cart, you are really missing out! They are a nutritious, inexpensive and convenient way to make healthy meals.

Here are our top 5 canned food items that you should have in your pantry:

  • Tomatoes: Tomatoes are preserved using heat, which releases lycopene—a carotenoid that may help prevent prostate and breast cancer. They come whole, diced, crushed, pureed… which means less prep time. Try this Roasted Tomato Bisque.

  • Beans: Beans are rich in vitamins, minerals, fiber, and protein. Since most canned beans have some added sodium, be sure to give them a rinse before using. Beans are great in soups and chilis, tossed in salads, or all by themselves like in this tasty hummus and bean dip.

  • Vegetables: Canned veggies make it easier to up your intake! Since canned veggies are cut to perfect bite-sized pieces, it’s a snap to add peas, carrots, green beans, and more to pasta sauces, soups, stews, or other main dishes. Look for choices that are no sodium added.

  • Fruit: Canned pineapple, peaches and pears in their own juices (no added syrup) can transform mealtimes in a snap. Puree for a delicious sauce for pork and chicken or add chunks to kabobs and stir-fries. And forget pumpkin pie, use canned pumpkin to make this savory Pumpkin Tortellini.

  • Fish:Having a stash of canned tuna, salmon, anchovies, or sardines makes it easy to get your 2-3 servings a week of fish. Fish provides a healthy dose of omega-3 fatty acids that promote heart health, plus they are high in protein. Look for fish packed in water, not oil. Try making salmon cakes, adding anchovies to your pizza or this easy tuna and white bean salad.

Whether you fill your cart with fresh, frozen or canned, the goal is to make sure we are eating a wide variety of fruits, vegetables, whole grains and proteins. Having canned foods on hand ensures that a healthy and quick meal is always an option!

bowl of fruit

Our Nutritionists

Put your health in good hands with our Nutritionists. They are here to help you and your family stay well and make better food choices. Look for them as your shop, attend a class, or schedule a private consultation to discuss your nutritional needs. Read their bios and contact information as well as find their class schedules here.

Sarah Glunz,


As the Lead Nutritionist, I want to ensure that we're doing our best to improve the health and wellness of our customers, associates, and communities. Please reach out to me with any questions or concerns about our nutritionist program. I'm happy to help!

Contact Info:
[email protected]

Joni Rampolla, RDN, LDN

1320 Londontown Blvd
Eldersburg, MD

It brings me joy to be part of the MARTIN’S family! With over 20 years of experience as a registered dietitian, I am a trusted source of information for all your health and wellness questions! The customers I counsel are successful because of my ability to connect with and guide them towards a happier, healthier life. Join me for an interactive class or store tour or a personalized, individual consultation. I look forward to empowering you to make the changes you desire!

To schedule an individual consultation, call
[email protected]

view my class schedule for January/February

view my class schedule for March/April

smiling kids

Healthy Kids

Join MARTIN'S FOODS in our mission to help kids learn healthy ideas that last a lifetime with two kids nutrition programs

Passport to Nutrition

Curriculum for Teachers & Parents

Passport to Nutrition will help your kids, ages 8-12, learn about the importance of nutrition and a healthy lifestyle. The kit shares fun ways to get moving and eat right with interactive games and activities

Launch Passport to Nutrition