Find Healthy Foods Already In Your Pantry

Jennifer McGuire, MS, RD

Cutting back on grocery bills—without sacrificing nutrition or flavor—is as easy as preparing the foods most families already keep stocked in their kitchen pantries. A return to basic whole foods can be a healthful change in the way families eat. In addition to canned fruits and vegetables and whole grains like rice and pasta, I always keep plenty of canned seafood like tuna on hand.

A recent National Fisheries Institute (NFI) survey revealed the following facts about classic canned tuna:

  1. Four out of five (86 percent) U.S. adults usually keep canned or other packaged tuna in the house at all times.
  2. Almost half of adults said omega-3s are the most important nutrient found in tuna. However, only 14 percent of adults mentioned lean protein. Many Americans may not realize that tuna is packed with a variety of nutrients, which also include vitamin D and B vitamins.

  3. One in six (17 percent) adults like to eat tuna right out of the can or pouch.

  4. The most popular ways to make tuna for a sandwich filling is with a "crunch." For a crunchy mixture add diced apples, carrots or green pepper. For a creamy blend, add avocado, hummus, cottage or plain yogurt.

  5. One-fourth (24 percent) of those who eat tuna sandwiches only eat tuna in sandwiches. Think beyond the sandwich by swapping out your usual meat for tuna in pasta, quesadillas, or burgers.

For effortless ideas on how to make seafood for your family, visit

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