Greater diet control and freedom? Yes, you can

While canning your own food might be dismissed by some as old-fashioned, it has a vibe that's curiously 21st century. People, more than ever, are reading the labels on commercially sold food, scrutinizing for salt and sugar content, preservatives and other additives. Those with food allergies or sensitivities have to be particularly vigilant and cautious. Canning one's own food means greater control and freedom. "Growing (your food) and canning it yourself does ensure that you know exactly what is in your food," said Jennifer Little, extension educator for Family and Consumer Sciences at Ohio State University Extension-Hancock County. "As a registered dietitian, I have been talking to people for years about reading food labels and trying to limit added salt and sugars. Home canning vegetable products and fruits allows a person to process foods without some of these unwanted additives." John Livingston, who cans his food and judges canning at the Hancock County Fair, swears by it. "The main thing that's important to my family is, I know what's in that jar," Livingston said. "I know what's in that jar because 80% of the time we've grown it. We purchase very few things because we have a large garden, an orchard and all of these fruit trees. "I don't worry about contamination. I don't worry about food handling because I know what's in that jar. It's healthier. I control the salt content that goes in the jar. I control the sugar content." Growing your own food in a garden and then preserving it by canning also can save a lot of grocery money. More people seem to be appreciating those and other benefits of canning. "There does seem to be an increased interest in food preservation, especially canning. This seems to be related to the rise in the cost of groceries as well as the fact that more people have begun gardening in recent years," Little said. "People have had more time at home during the pandemic, and a renewed interest in growing food and preserving it has been one positive outcome of that." Of course, you can buy produce from a store and still can it. While you will not save money, you can still enjoy the peace of mind of controlling what is in your food and the related health benefits. Little noted, however, that it is important that one do canning the right way. "People who are canning must remember that they are preparing foods to be stored at room temperature, the same temperature at which microorganisms flourish," she said. "Because of this, it is important to use clean and appropriate equipment and to follow proper procedures to ensure a safe and healthy end product." Foods high in acidity, like tomatoes and other fruits, may be canned using appropriate boiling water bath canning processes, Little said. On the other hand, low acid foods (with a pH of 4.6 or above), such as meat, poultry, many vegetables, as well as combination foods, like soups or sauces, must be pressure canned to destroy Clostridium botulinum, the bacteria that causes botulism. "Simple boiling water canning (212 degrees) does not reach high enough temperatures to destroy this microorganism," Little said. "Pressure canned items should be processed according to guidelines established by food safety research, as opposed to DYI videos or blogs," she said. Little cited several resources: • The USDA Complete Guide to Home Canning, which can be accessed for free online at https://nchfp.uga.edu/publications/publications_usda.html#gsc.tab=0 • The National Center for Home Food Preservation website, at https://nchfp.uga.edu/#gsc.tab=0 • Ohio State Extension's Food Preservation Team has created demonstration videos for basic canning processes and canning specific foods that follow safe practices. The recordings are available at https://fcs.osu.edu/programs/healthy-people/food-preservation/food-preservation-webinar-series "It is helpful, especially for those new to food preservation, to watch the process done right by experts and to read through basic canning principles before they get started," she said. Several helpful factsheets also are available at Ohioline, including Canning Basics, at https://ohioline.osu.edu/factsheet/HYG-5338 Wilin: 419-427-8413