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.