Black beans, kidney beans, cannellini beans and chickpeas are loaded with protein, fiber and essential nutrients like iron ...

Canned food often gets a bad rap. It can be high in salt and sugar, often contains preservatives, and is assumed to be less nutritious than fresh food (even if that's not always the case).

Many canned foods can contain copious amounts of sodium. Look for labels that say “low sodium” or “no salt added.” (Getty Images) ...