When you’re looking for convenient and affordable ways to eat healthier, you may be surprised by how many foods you can find right in your pantry. Canned foods may get a bad rap for containing a lot of sodium, sugar or artificial ingredients, but there are plenty of low-sodium, all-natural and organic products on store shelves that make it easy to get a healthy meal on the table fast.

Not only are canned foods convenient, but many are less expensive than their fresh or frozen counterparts. They also have a long shelf life so there is little to no waste when you buy canned foods. Plus, when you have cans of beans, vegetables and fruit in your pantry, it’s possible to eat seasonal foods year-round without breaking the bank.

These are some of the healthiest canned foods to stock on your shelves, as long as you buy varieties that are low in sodium, have no added sugars and contain as few ingredients as possible:

1. Beans – Dried beans take hours to soak and cook, but all you need to do with canned beans is pop them open and they’re ready to eat. All beans are good plant-based sources of protein and fiber. Use them in salads, chili, soups, dips and even tacos for a heart-healthy dinner or lunch. To keep sodium to a minimum, use low-sodium or no-salt-added beans or drain and rinse beans before using.
2. Fish – From tuna and salmon to sardines, canned fish packs a protein punch and can help you get a satisfyingly healthy meal on the table fast. Just be sure to opt for fish packed in water rather than oil to lower fat and calories. Canned chicken is another convenient protein source but check labels for sodium content.
3. Vegetables – Canned vegetables are budget-friendly, long-lasting and ideal for when you don’t have time to pick up fresh veggies or prep them (frozen veggies are another good option). One of the most versatile canned vegetables is tomatoes (even though they’re technically a fruit). They can be used in many recipes, from sauces and stews to soups and pasta dishes. Other canned vegetables, like artichoke hearts and green beans, are also good for you. Opt for varieties without added salt to make low-sodium recipes that are good for your heart.
4. Fruit – Canned fruit, like peaches, pineapple and mandarin oranges, offers a burst of natural sweetness all year round. Just be sure to buy fruit packed in juice rather than syrup, which can add lots of sugar. Canned fruit can be enjoyed right out of the can as a healthy snack or can be added to salads, used as a topping for yogurt or incorporated in baked goods.
5. Pumpkin – You may only think of pumpkin in the fall, but canned pumpkin is a delicious and healthy ingredient to use year-round in sweet and savory dishes such as soups, pasta dishes, protein balls and baked goods. One cup has over 200% DV for vitamin A and 45% DV for magnesium, as well as containing potassium, vitamin C and fiber.

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