Read and compare food label information when searching for food that is both healthy and convenient to make. The danger with convenience foods is that their nutritional value may have been compromised during processing. Many frozen entrees and canned soups have high sodium levels. For quick and healthful meals, choose nutritious canned items that are precooked or low-sugar and low-salt packaged foods that need little to no cooking.
Whole-Grain Foods
Whole-grain oat, wheat or corn cereals offer high nutrition, low calories and speedy preparation. Cereal and commercial whole-wheat and whole-rye breads, rolls, bagels, muffins and crackers provide significant iron and vitamin B and some protein. The USDA Dietary Guidelines for Americans note that whole grains are healthier to eat than refined grains, so taking the extra time to cook brown rice instead of white rice is worth the trouble.
Low-Fat Dairy Foods
Reduced-fat or fat-free yogurt, milk and cheese are filling and deliver the calcium and protein you need to build your daily totals, without adding much artery-clogging saturated fat. The American Heart Association recommends 1 percent fat or nonfat varieties for the greatest cardiovascular benefit. Add them to whole-grain foods for a substantial, no- to low-fuss meal.
Canned Beans
Cooked canned beans with the least processing exclude beans in a sweet or salty sauce. Choose low-sodium pinto, black, garbanzo, kidney or lima beans, or refried beans made without lard. Add them to make salads or puree to make hummus, or reheat them for burritos or to serve over rice. Beans have high fiber, iron, protein and potassium content.
Canned Fish
Canned tuna, like other fish, is a healthy source of protein, iron and B vitamins. MedlinePlus recommends fish as some of the lowest-fat foods among animal-based proteins. Canned sardines or salmon that include the edible bones also provide a good source of essential calcium, and couldn't be more convenient to include in meals.
Canned and Frozen Vegetables and Fruit
The heat used in canning and freezing fruits and vegetables condenses them slightly and increases their nutrient content. Cooking them further concentrates their fiber, vitamins and minerals. Try canned or frozen spinach, collard greens, broccoli, carrots and peas to get vitamins A, B, C and/or E and various minerals. Enjoy canned or frozen fruits with the least added sugar, such as pears, peaches, applesauce, mangoes and berries for vitamin C.
Bagged Salad
Washed and dried lettuce mixes make convenient sources of dietary fiber and vitamins A, B and C. To keep salads healthy, make a dressing with fresh orange and lime juice or choose a fat-free bottled salad dressing.
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