In soups, burritos or on the side, convenient canned beans are high in protein and fiber—and often fat-free. Many varieties also supply iron, which helps keep red blood cells healthy. Reduce sodium by rinsing whole beans under cold, running water.
A handy and nutritious alterative to fresh. Canned fruit offers vitamins, minerals and fiber. Fiber helps keep the digestive system healthy. To trim calories, look for fruit packed in water or juice instead of syrup. Enjoy in salads or for snacks or dessert.
High in protein and low in saturated fat, you can’t beat the convenience of canned fish and shellfish in sandwiches, salads and casseroles. Keep calories in check by choosing cans or pouches of seafood packed in water.
Warm and satisfying, many varieties are filling without a lot of calories. Choose broth-based soups to trim fat and reduced-sodium varieties if sodium is a concern. Beans, barley and vegetables are ingredients that offer fiber, which may help benefit heart health.
For nutrition and convenience, keep favorite vegetables on hand to accompany main dishes. Eat a colorful mix to get a variety of nutrients including vitamins A and C and fiber. Choose "no salt added" or "less sodium" varieties if you’re watching sodium.
Tomato-based sauces contain vitamins A and C, which may help promote a healthy immune system. They’re also a source of the antioxidant lycopene. To trim fat, choose plain or vegetable-added varieties. Use on pasta and pizza, and in meat loaf recipes.
A perennial kid-favorite with protein and good fats. Peanut butter also supplies vitamin E, which may help protect cells from damage. For a nutritious snack, spread it on apple slices or whole-grain crackers. Watch portion size to manage calories—a serving is just two tablespoons.