Canned Tuna: How to Choose It, Compare Labels, and Use It Safely

Canned tuna is one of the easiest shelf-stable proteins to keep around, but the tuna aisle can be surprisingly confusing. Light or albacore? Water or oil? Regular or lower sodium? The best choice depends on how often you eat tuna, what you are making, and what the Nutrition Facts label actually says.

Start with the type of tuna

The most useful distinction is not the color of the can or the marketing language on the front. It is the species or style of tuna inside. FDA and EPA place canned light tuna, which commonly includes skipjack, in their Best Choices category for people who are pregnant or breastfeeding and for children. Albacore, or white tuna, is a Good Choice and typically contains about three times as much mercury as canned light tuna. Bigeye tuna is in the Choices to Avoid category for those groups.

For adults who are not in those higher-sensitivity groups, variety is still a sensible habit. Tuna can be convenient, but it does not need to be your only fish. Salmon, sardines, trout, shrimp, and other seafood can add different flavors and nutrients to the week.

Water-packed versus oil-packed

Neither version is automatically the “healthy” one. Water-packed tuna is usually easier to use when you want a neutral flavor or plan to add your own dressing. Oil-packed tuna can taste richer and may work especially well in toast, pasta, bean salads, and grain bowls.

Instead of assuming, compare the labels. Check the serving size, calories, total fat, and sodium on two products you would realistically buy. If you drain the tuna, remember that the label is still the best standardized comparison available at the store.

Use sodium as a comparison tool

Canned foods can vary substantially in sodium. FDA lists the Daily Value for sodium as less than 2,300 mg per day and uses a simple label-reading guide: 5% Daily Value or less per serving is considered low, while 20% or more is considered high. You do not need to chase the lowest number on the shelf, but comparing similar cans can be useful if tuna is something you eat often.

“Reduced sodium” and “low sodium” are useful clues, but still read the Nutrition Facts panel. Serving sizes and formulations differ between products.

Turn one can into a balanced meal

Tuna is more useful when you treat it as one component rather than the whole meal. Mix it with chopped celery, cucumber, peppers, beans, corn, herbs, lemon, yogurt, mayonnaise, olive oil, or mustard depending on the texture and flavor you want.

For a quick lunch, pair tuna with whole-grain toast and vegetables. For dinner, add it to a potato-and-green-bean salad, pasta with tomatoes and capers, or a rice bowl with crunchy vegetables. The goal is not a perfect recipe; it is a meal you can assemble from ingredients you already use.

What about mercury?

Mercury advice matters most for people who might become or are pregnant, people who are breastfeeding, and young children. FDA/EPA advice says canned light tuna is a Best Choice and can fit within 2 to 3 servings of Best Choice fish per week for adults in those groups. Albacore is a Good Choice; when choosing fish from that category, the advice is one serving that week and no other fish that week. Portion guidance for children is smaller and age-dependent.

If this advice applies to you or your family, use the current FDA/EPA fish chart rather than relying on a generic “tuna is good” or “tuna is bad” rule.

Store unopened and opened tuna differently

Commercially canned tuna is shelf-stable, so keep unopened cans in a cool, dry pantry and avoid cans that are bulging, leaking, heavily rusted, or deeply dented. USDA says commercially canned fish such as tuna can keep for years in the pantry, although quality is best when you rotate what you buy instead of stockpiling indefinitely.

Once opened, tuna becomes refrigerated food. USDA guidance for low-acid canned foods, including fish, is generally 3 to 4 days in the refrigerator. It is safe to refrigerate leftovers in the opened can, but transferring them to a glass or plastic container can preserve flavor and quality better.

A 60-second canned tuna checklist

• Check the tuna type: canned light and albacore are not interchangeable in mercury guidance.
• Compare like with like: look at serving size, sodium, calories, and fat across products you would actually use.
• Choose water or oil for the meal: water is neutral; oil can add richness.
• Build around it: add vegetables, grains, beans, potatoes, or bread instead of eating tuna as a stand-alone meal.
• Refrigerate leftovers promptly: use opened tuna within about 3 to 4 days.

Bottom line

The best canned tuna is not one universal product. Choose the type that fits your mercury considerations, compare sodium and serving sizes on the label, pick water or oil based on how you cook, and use the can as a shortcut to a more complete meal. A few seconds of label reading makes the tuna aisle much simpler.

Whole Grain Bread: How to Choose a Better Loaf Without Falling for Front-Label Claims

The bread aisle can make a simple purchase feel unnecessarily complicated. One loaf says “multigrain,” another says “wheat,” another has seeds all over the crust, and a fourth promises a specific number of grams of whole grain. None of those front-of-package details tells the whole story by itself.

A better way to shop is to use a short sequence: check the grain ingredients first, compare the Nutrition Facts panel on similar serving sizes, think about how you actually use bread, and buy an amount you can finish or freeze. This guide shows you how to do that without turning bread shopping into a nutrition exam.

Start with the ingredient list, not the color of the loaf

If your goal is whole grain bread, the ingredient list is the most useful place to start. FDA guidance explains that consumers should be able to look at the ingredient statement to see whether the predominant or first grain ingredient is a whole grain. Examples include terms such as whole wheat flour, whole rye flour, or another grain clearly identified as whole.

That distinction matters because wheat flour is not the same thing as whole wheat flour. FDA guidance notes that ordinary wheat flour is refined, while whole wheat flour contains the bran, germ, and endosperm in the proportions expected for a whole grain.

You do not need to memorize every grain name in the store. The practical habit is simple: look for the word whole attached to the main grain ingredient, then read the rest of the ingredient list for context.

“Multigrain,” “wheat,” and a dark brown color are not guarantees

Some labels sound more specific than they are. “Multigrain” tells you that more than one grain may be present; it does not automatically tell you that those grains are whole. A loaf can also look brown because of ingredients such as molasses, caramelized components, seeds, or darker flours.

The same principle applies to rustic-looking bread. Seeds, cracked grains, and a dense crust can be useful ingredients and may taste great, but appearance is not a reliable substitute for reading the ingredient list.

FDA allows factual whole-grain statements when they are truthful and not misleading, but the agency’s whole-grain guidance also emphasizes the role of the ingredient statement. In other words, treat the front label as a clue, not the final answer.

Compare breads on similar serving sizes

Once two loaves have a grain profile you are comfortable with, the Nutrition Facts panel can help you choose between them. The important word is compare. One brand may list one slice as a serving while another lists two, so comparing numbers without checking serving size can be misleading.

For most shoppers, three lines are especially useful:

• Dietary fiber: FDA’s Daily Value for fiber is 28 grams on a 2,000-calorie reference diet. You do not need every slice of bread to be extremely high in fiber, but the label lets you see whether one loaf contributes meaningfully more than another.
• Sodium: the Daily Value is 2,300 milligrams. FDA specifically points out that breads can contribute sodium across the day because people may eat them multiple times, even when one serving does not taste especially salty.
• Added sugars: this is useful context when comparing similar breads. A small amount does not automatically make a loaf a bad choice, but the label lets you decide whether you want it there.

FDA uses a general % Daily Value rule of thumb: 5% DV or less per serving is considered low, while 20% DV or more is considered high. That can help you scan fiber or sodium quickly, but it is still only one part of the decision.

Do not chase a perfect number

A practical grocery guide should not turn one nutrient into a pass-or-fail test. Bread varies by style: a thin sandwich loaf, dense rye, sprouted loaf, seeded sourdough, and bakery-style whole wheat bread can all have different serving sizes, moisture levels, and textures.

Instead of searching for one “perfect” fiber or sodium number, compare products you would realistically substitute for each other. If two sandwich breads cost about the same and you like both, the ingredient list and Nutrition Facts panel can help break the tie.

Taste still matters. A loaf that looks ideal on paper but sits untouched in the pantry is not a useful purchase.

What about “100% whole grain” or “100% whole wheat”?

These phrases are more specific than a vague “made with whole grains” message. FDA guidance recommends that products labeled “100% whole grain” not contain grain ingredients other than whole grains. For whole wheat bread, federal standards also define whole wheat bread in terms of whole wheat flour.

That does not mean you must only buy bread with a 100% claim. A mixed-grain loaf may still fit your preferences and meals. The useful point is that percentage wording tells you something different from a broad marketing phrase, so read it literally and confirm it against the ingredient list.

Choose a loaf for the job you need it to do

Nutrition labels matter, but so does function. A loaf that works for toast may not be the one you want for a packed sandwich. Before buying, think about the next three or four times you expect to use it.

For example:

• Everyday sandwiches: choose slices that hold together when filled and are not so thick that the bread overwhelms the filling.
• Breakfast toast: a denser whole grain loaf can work well with eggs, yogurt on the side, nut butter, avocado, or fruit.
• Soup or salad: sturdier slices can become toast points or croutons.
• Small households: a smaller loaf or a bread that freezes well may reduce waste.

A simple way to make bread part of a more complete meal

Bread does not have to carry the entire meal nutritionally. It works best as one component. Build around it with ingredients that add protein, vegetables, fruit, or another food you enjoy.

A few easy combinations:

1. Whole grain toast + eggs + tomatoes.
2. Turkey or tofu sandwich + lettuce + cucumber + fruit.
3. Hummus toast + roasted vegetables.
4. Peanut or almond butter toast + banana or berries.
5. Open-faced tuna or bean salad toast + crunchy vegetables.
6. Grilled vegetable sandwich + yogurt or a simple soup.

These are combinations, not rules. Use the foods that fit your budget, dietary needs, and preferences.

How to store bread without wasting half the loaf

For bread you expect to use soon, follow the package directions and keep it sealed so it does not dry out. If you bought more than you are likely to finish, freezing part of the loaf early is often more practical than waiting until it is already stale.

USDA explains that freezing keeps food safe by preventing microbial growth while frozen, although quality can decline over time. For bread, quality is usually the practical issue: protect slices from air and moisture, freeze portions you can use easily, and thaw or toast only what you need.

A simple method is to freeze several slices together in a well-sealed freezer bag, separating layers if your bread tends to stick. That makes it easier to take out a few slices without thawing the whole loaf.

Do not throw out bread just because it is no longer sandwich-soft

If bread is dry but otherwise normal, it may still be useful. Turn it into toast, breadcrumbs, croutons, or a baked dish rather than automatically discarding it.

Mold is different. Do not simply cut visible mold off a loaf and keep eating the rest. If bread is moldy, discard it rather than trying to rescue adjacent slices.

The 60-second bread-aisle checklist

If you want the shortest possible version of this guide, use this order:

1. Read the first grain ingredient. Look for a grain clearly identified as whole when whole grain bread is your goal.
2. Ignore color as proof. Brown, seeded, or rustic-looking bread is not automatically whole grain.
3. Compare equivalent servings. Check fiber, sodium, and added sugars on similar products.
4. Choose a texture you will actually eat. Practical value matters more than an impressive package.
5. Plan for storage. If you will not finish it soon, freeze part of the loaf while it is still fresh.

Bottom line

You do not need a complicated scoring system to choose whole grain bread. Start with the ingredient list, use the Nutrition Facts panel to compare similar loaves, and ignore visual shortcuts such as dark color or a pile of seeds. Then choose the bread that fits your meals, tastes good to you, and will actually get used.

The goal is not to find a magical loaf. It is to make a repeatable grocery decision that takes about a minute and gives you bread you are happy to eat.

Frozen Vegetables: How to Choose, Cook, and Keep Them Tasting Good

Frozen vegetables are one of the easiest ways to keep useful ingredients on hand without worrying about a drawer full of produce going soft before you get to it. They can move straight from the freezer into soups, pasta, rice bowls, stir-fries, omelets, and simple side dishes, which makes them especially helpful on busy nights.

The challenge is not whether frozen vegetables “count.” They do. The real challenge is choosing bags that fit the way you cook and using methods that protect texture instead of turning everything watery or mushy. This guide gives you a simple grocery-store system, better cooking habits, and practical meal ideas that make frozen vegetables easier to use well.

Frozen vegetables are still vegetables

USDA MyPlate includes frozen vegetables in the Vegetable Group alongside fresh, canned, and dried options. That makes frozen vegetables a practical way to add variety when fresh produce is expensive, out of season, or likely to go unused.

They are also convenient because much of the washing, trimming, and chopping has already been done. For a weeknight cook, that can turn “I should make a vegetable” into something that takes only a few minutes.

It is still worth checking the package, though. A plain bag of broccoli florets is different from a frozen vegetable blend packed with cheese sauce, butter, or a salty seasoning mix.

How to choose a good bag at the store

You do not need a premium brand. Start with the vegetables you actually use. Broccoli, peas, corn, spinach, green beans, cauliflower, edamame, and mixed vegetables are all useful, but the best purchase is the one that fits meals you already know how to make.

Then check four things:

• Ingredients: for maximum flexibility, look for a short list that is mostly or entirely vegetables.
• Added sauces or seasonings: these can be convenient, but they reduce your control over flavor and sodium. FDA guidance specifically suggests frozen vegetables without sauce or seasoning for people trying to reduce sodium.
• Cut size: smaller pieces cook faster; larger florets or chunks usually hold their texture better in roasting or high-heat cooking.
• Bag condition: choose a package that is sealed and fully frozen, and avoid bags that are badly torn or damaged.

Do not assume every frozen vegetable is ready to eat

One useful food-safety habit is simply reading the cooking directions. FoodSafety.gov notes that some frozen foods are not fully cooked during processing and may be labeled as raw or not ready to eat. Frozen vegetable packages can also include specific cooking instructions.

That means the safest approach is not to guess based on appearance. Follow the package directions, especially when a product says it must be cooked before eating.

If the package says to cook from frozen, there is usually no reason to thaw it first. Thawing can also release extra water, which may make some vegetables softer by the time they reach the pan.

The biggest texture mistake: too much water

Frozen vegetables naturally release moisture as they heat. If you crowd a cool pan or cook them slowly in a large amount of water, they are more likely to steam until soft.

For vegetables where you want browning or firmer edges, use a wide pan, let it get properly hot, and avoid piling the vegetables into a thick layer. Cook in batches if necessary.

For soups, stews, curries, and casseroles, that moisture is much less of a problem because the vegetable is joining an already moist dish.

Four cooking methods that work well

1. High-heat skillet

A hot skillet is useful for peppers, onions, corn, green beans, broccoli, and mixed vegetable blends. Add the vegetables to a hot pan with a small amount of oil, spread them out, and let some moisture cook away before adding wetter sauces.

2. Roasting

Roasting works especially well for broccoli, cauliflower, Brussels sprouts, carrots, squash, and sturdy mixed vegetables. A hot oven and enough space on the sheet pan help the surface dry and brown instead of simply steaming.

3. Microwave or steaming

These methods are fast and useful when you care more about convenience than browning. They work well for peas, corn, green beans, spinach, or a quick vegetable side. Follow package directions rather than guessing at cooking times.

4. Add directly to a larger dish

Frozen peas, spinach, corn, mixed vegetables, and broccoli can often go directly into soups, pasta sauces, rice dishes, curries, and casseroles. Add delicate vegetables later in the cooking process so they do not spend unnecessary time over heat.

Which frozen vegetables are easiest for beginners?

If you are just starting to use the freezer section more often, these are dependable choices:

• Peas: easy to add to pasta, rice, soup, eggs, and grain bowls.
• Corn: useful in tacos, soups, salads, rice, and skillet meals.
• Broccoli: works in pasta, stir-fries, casseroles, and simple sides.
• Spinach: easy to stir into eggs, soups, pasta sauces, curries, and dips.
• Mixed vegetables: a useful shortcut for fried rice, soup, pot pie filling, and quick skillet dinners.

You do not need to keep ten different bags in the freezer. Two or three vegetables you use repeatedly are usually more useful than a freezer full of “healthy” ingredients with no plan.

Seven easy ways to use one bag

1. Fried rice: add a frozen vegetable mix to leftover rice, egg, and a simple soy-based seasoning.
2. Pasta: stir peas, broccoli, or spinach into pasta during the last part of cooking, then finish with olive oil, tomato sauce, or a little cheese.
3. Soup: add mixed vegetables, peas, corn, or spinach near the end of a quick soup.
4. Eggs: cook spinach, peppers, or broccoli first, then add eggs for a fast breakfast or dinner.
5. Tacos: use corn, peppers, or a mixed vegetable blend with beans and salsa.
6. Grain bowl: combine cooked rice or quinoa with vegetables, beans, eggs, chicken, tofu, or another protein you already have.
7. Sheet-pan dinner: roast sturdy frozen vegetables alongside a separate protein and season everything after excess moisture has had time to cook off.

How to keep opened bags in better shape

After opening a bag, push out excess air, seal it tightly, and return it to the freezer promptly. If the original bag does not reseal well, move the vegetables to a freezer-safe container or bag and label it.

FoodSafety.gov notes that foods held continuously at 0°F (-18°C) or below remain safe indefinitely from a storage-time standpoint, while freezer storage limits are generally about quality. In real life, that means the bigger issue with an old bag of vegetables is often texture, flavor, frost, or freezer burn rather than a magic date when the vegetable suddenly becomes unsafe.

Still, use package dates and manufacturer guidance as practical quality cues, and discard food if the package is damaged or you have reason to think it was improperly stored.

A simple freezer strategy for busy weeks

If you want frozen vegetables to actually save time, give each bag a job before you buy it.

A simple three-bag setup might be:

• broccoli for pasta, bowls, and sheet-pan meals;
• peas or corn for rice, eggs, and soups;
• a mixed vegetable blend for emergency dinners.

That is enough to create variety without turning the freezer into a collection of half-used bags.

Bottom line

Frozen vegetables are not a compromise you need to apologize for. They are simply another practical form of vegetables. Choose mostly plain bags when you want more control, read the cooking directions, use higher heat when texture matters, and keep a few varieties that fit meals you already make.

The best freezer strategy is not buying the most vegetables. It is buying the ones that make it easier to cook dinner on the days when fresh produce and extra prep time are in short supply.

Canned Beans: How to Choose, Rinse, and Use Them in Easy Meals

Canned beans are one of the easiest pantry shortcuts to turn into a real meal. They are already cooked, inexpensive in many stores, easy to portion, and useful in everything from salads and tacos to soups and grain bowls. The main shopping questions are usually simpler than they look: which can should you buy, should you rinse the beans, and what can you do with them besides chili?

This guide gives you a practical system for choosing canned beans, managing sodium, storing leftovers, and using one can in several everyday meals.

Why canned beans are worth keeping around

Beans, peas, and lentils are unusually flexible foods. USDA MyPlate includes them in both the Vegetable Group and the Protein Foods Group, which reflects the mix of nutrients they provide and the different ways they can fit into a meal.

The practical advantage of canned beans is time. Dried beans are often cheaper per serving and give you more control over seasoning, but they need soaking or cooking time depending on the variety and method. Canned beans are already cooked, so they can go from pantry to plate in minutes.

That makes them especially useful for busy evenings, packed lunches, and backup meals when the refrigerator is nearly empty.

How to choose a can in the grocery store

You do not need a premium brand. Start with the type of bean your recipe actually needs: black beans for tacos and bowls, chickpeas for salads and hummus-style spreads, kidney beans for chili, cannellini or great northern beans for soups, and pinto beans for burritos or quick refried-style dishes.

Then look at three parts of the label:

• Sodium: compare similar cans and choose a lower-sodium or no-salt-added version when that fits your needs.
• Ingredients: plain beans usually need only beans, water, and sometimes salt or a firming ingredient. Flavored varieties may contain sauces, added sugar, or substantially more sodium.
• Serving size: compare products using the Nutrition Facts serving size rather than assuming two similar-looking cans contain the same amount.

FDA guidance specifically recommends low-sodium or no-salt-added canned vegetables for people trying to reduce sodium, and it also recommends rinsing sodium-containing canned foods such as beans before eating.

Should you rinse canned beans?

For most salads, tacos, bowls, and quick skillet meals, draining and rinsing is a useful default. It removes the thick canning liquid, gives the beans a cleaner flavor, and removes some sodium. FDA guidance says rinsing sodium-containing canned foods can reduce some of the sodium, although the exact amount depends on the product and how it is drained and rinsed.

There are times when you may want to keep some of the liquid. In a soup, stew, or creamy bean dish, a little canning liquid can add body. Chickpea liquid can also be useful in specific recipes. In those cases, check the sodium on the label first and season the rest of the dish accordingly.

A simple routine works well:

1. Open the can and drain it into the sink or a bowl.
2. Transfer the beans to a fine-mesh strainer.
3. Rinse under cool running water until the surface liquid is mostly gone.
4. Shake off excess water before adding the beans to a salad, pan, or storage container.

What about protein and fiber?

Beans are useful because they contribute both plant protein and dietary fiber. Exact amounts vary by bean type, brand, serving size, and whether you are looking at canned, drained, or home-cooked beans, so it is better to use the Nutrition Facts panel on the product you actually buy than to memorize a single number.

If you are building a meal around beans, think beyond protein alone. Pair them with vegetables, a grain or starchy food, and a flavorful fat or sauce when that suits the meal. That usually produces a more complete and enjoyable plate than treating beans as an isolated “health food.”

7 easy meals from canned beans

1. Black bean taco bowls

Warm black beans with cumin, smoked paprika, and a splash of water. Serve over rice with shredded lettuce, tomato, salsa, corn, and avocado. Keep the toppings simple and use whatever is already in the refrigerator.

2. Chickpea crunch salad

Mix rinsed chickpeas with cucumber, tomato, bell pepper, herbs, lemon juice, and olive oil. Add feta if you like it, or keep the salad dairy-free. It works as a side dish or as a lunch with bread, pita, or a cooked grain.

3. White bean tomato toast

Mash cannellini beans lightly with olive oil, lemon, black pepper, and herbs. Spoon them onto toast and add chopped tomato or roasted vegetables. This is a useful way to turn one slice of bread into a more substantial lunch.

4. Fast bean-and-vegetable soup

Simmer canned beans with broth, frozen vegetables, canned tomatoes, and herbs. Add leftover rice, pasta, or greens near the end. This is one of the easiest ways to use small amounts of ingredients that are not enough for a separate meal.

5. Chickpea skillet

Sauté onion or garlic in a little oil, add drained chickpeas, then add spinach, broccoli, zucchini, or another quick-cooking vegetable. Finish with lemon, herbs, or a spoonful of yogurt or tahini sauce.

6. Quick smashed bean wrap

Mash pinto or black beans with salsa, lime, or a little plain yogurt. Spread onto a tortilla and add shredded cabbage, lettuce, peppers, or cheese. It is faster than cooking a separate filling and travels well if wet ingredients are kept under control.

7. Pasta with white beans and greens

Add drained white beans to pasta with spinach or kale, garlic, olive oil, and a little pasta water. The beans make the meal more substantial without requiring a separate meat-based sauce.

A simple formula for improvising

When you do not want a recipe, use this four-part formula:

• 1 bean: black beans, chickpeas, kidney beans, pinto beans, or white beans.
• 1 produce component: fresh vegetables, frozen vegetables, greens, salsa, or leftover roasted vegetables.
• 1 base: rice, potatoes, pasta, bread, tortillas, quinoa, or another grain.
• 1 strong flavor: salsa, pesto, lemon and olive oil, tahini, curry paste, herbs, spices, or yogurt sauce.

That structure is flexible enough to make a bowl, wrap, soup, salad, toast, or skillet without buying a long list of special ingredients.

Budget tips that actually help

Compare unit prices rather than assuming canned or dried is always cheaper. Dried beans often win on cost per cooked serving, but canned beans can still be a good value when the time savings prevents unused groceries or takeout.

Store-brand canned beans are usually worth checking first. Buy flavored varieties only when the flavor is something you genuinely want; otherwise, plain beans are more versatile because you can season them differently from meal to meal.

If you use beans frequently, a practical pantry might include two neutral cans such as chickpeas or white beans plus one darker bean such as black or kidney beans. That gives you enough variety without turning the pantry into a collection of cans you forget to use.

How to store beans after opening the can

Once a can is opened, refrigerate the unused beans. USDA FSIS classifies beans as low-acid canned food and recommends using opened low-acid canned foods within about 3 to 4 days in the refrigerator. It is safe to refrigerate leftovers in the opened can, but transferring them to a clean glass or food-grade plastic container generally preserves flavor and quality better.

If you know you will not use the remainder within that window, freeze it in a freezer-safe container in a portion that will be easy to use later.

Common mistakes to avoid

• Assuming every canned bean is very salty: sodium varies widely, so compare labels.
• Assuming rinsing removes all sodium: it removes some, not necessarily all.
• Buying only flavored beans: they are convenient but less flexible and may contain more sodium or added sugar.
• Forgetting opened cans in the refrigerator: move leftovers into a visible container and use them within the recommended storage window.
• Treating beans as a complete meal by themselves: they are more useful when combined with vegetables, grains or starches, and flavor.

The takeaway

Canned beans are not a compromise food. They are simply a convenient form of a useful staple. Choose the bean that fits the meal, compare sodium when it matters to you, rinse when that improves the dish, and keep a few simple combinations in mind.

One can can become tacos tonight, a salad tomorrow, or the base of a quick soup later in the week. That kind of flexibility is what makes canned beans worth keeping in the pantry.

Sources

• USDA MyPlate — Vegetable Group and Protein Foods Group
• U.S. Food and Drug Administration — Sodium in Your Diet
• USDA WIC Works — What Do I Do With Beans?
• USDA Food Safety and Inspection Service — storage guidance for opened canned foods