1. Greek Yogurt: Greek yogurt is a nutrient-rich dairy product that is higher in protein and lower in sugar compared to regular yogurt. Look for varieties with no added sugars and live and active cultures for added probiotic benefits.
2. Canned Beans: Canned beans are a convenient and affordable source of plant-based protein, fiber, vitamins, and minerals. Opt for varieties with no added salt or rinse them before use to reduce sodium content.
3. Frozen Fruits and Vegetables: Frozen fruits and vegetables are often picked and frozen at peak ripeness, preserving their nutrients. They're convenient for quick meal preparation and can be just as nutritious as fresh produce.
4. Whole Grain Bread: Choose whole grain bread made from whole wheat, oats, or other whole grains, which provides fiber, vitamins, and minerals compared to refined grains. Look for options with minimal
5. Nut and Seed Butters: Natural nut and seed butters made from ingredients like almonds, peanuts, or sunflower seeds can be a nutritious source of healthy fats, protein, and vitamins. Avoid varieties with added sugars
6. Canned Fish: Canned fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, protein, and minerals like calcium and iron. Choose varieties canned in water or olive oil instead of those packed in heavy syrups or sauces.
7. Whole Grain Pasta: Whole grain pasta is higher in fiber and nutrients compared to traditional white pasta. Look for options made from whole wheat, quinoa, or brown rice for a healthier choice.
8. Frozen Precooked Grains: Precooked grains like brown rice, quinoa, or barley that are frozen can be a convenient and quick addition to meals. They're often ready to heat and serve, providing fiber, protein, and other essential nutrients.