When buying packaged foods, choose nutrient-rich ones that offer more vitamins, minerals and fibre, and contain less sodium, fat and sugar. Look for canned foods, such as beans, tomatoes or fish, without added salt.
- Legumes, including canned or dried peas, beans and lentils. These protein-rich plant foods make satisfying soups, stews and chilies that are deliciously nutritious.
- Tomatoes, whole, diced or crushed, in cans. These make a beautiful base for a simple pasta sauce, soup or casserole.
- Fruit, dried, jarred or canned. Try adding a scoop of mashed canned pears to pancakes, muffins or smoothies.
- Fish, such as canned salmon and light tuna packed in water.