by Barbara Nuzum

Created on: May 04, 2009   Last Updated: May 11, 2009

Perhaps you want to lose weight, or simply live healthier. These goals are not always easily combined with today's hectic life style, but it is possible. Not all convenience foods are bad for you, but you do need to read labels and choose wisely.

*Snacks

Conveniently packaged fruit and applesauce cups are available and do not need to be refrigerated. Choose products that are sugar-free.

Dry roasted salt free nut and trail mixes offer a healthy dose of iron, calcium, protein and are low in sugar. They are also good for heart health. Choose reduced fat or natural peanut butter.

Dried fruit is a good alternative to fresh fruit and can be easily packed in a lunch or taken anywhere for a quick snack. You can also liven up your breakfast by sprinkling a few raisins, diced papaya, apricots or apple rings over your cereal. Dried fruit is high in Vitamins A, B1, B2, B3, B6 and dietary minerals. Look for products without sulfur dioxide.

Choose whole grain baked crackers. Include wheat, buckwheat, or oat. Crackers should be trans-fat free, be low in sugar and offer at least 2 grams of dietary fiber per serving.

*Must-Have Staples for Meals

These include whole wheat pasta, brown or long grain and wild rice mixes . Healthy canned goods should include red, kidney, garbanzo or navy beans. Stock up on canned bean or lentil soups for a quick and nutritious dinner or lunch. Choose low-sodium varieties only. Tomatoes are rich in anti-y oxidants, and their effectiveness increases when eaten cooked. So add a few cans of diced, salt-free tomatoes to your pantry. Canned tomatoes also come already seasoned, making meal preparation even easier. Canned reduced-sodium vegetables are easily prepared and add a healthy touch to any meal. For protein rich meals keep canned tuna and salmon on hand. These should be packed in spring water and be low in salt.

For flavoring keep reduced-sodium soy or teriyaki and Worchester sauce in your pantry. Low-Salt bouillon will add a hearty touch to soups and stews. Or you can choose cans of chicken or beef stock. Organic products usually are a healthier alternative and contain less sodium. Cream of chicken, mushroom, and celery soups are popular choices to add flavors to soups, stews and casseroles, but be careful to choose only cream soups that are 98% fat free. Choose catsup that is low in sodium. Mustard and barbecue sauces will help in creating quick and tasty grilled meats. For sweeteners try honey , sugar substitutes and sugar free or light maple syrups. Choose olive, sesame or canola oil or non-fat cooking sprays.

Breakfast is your most important meal of the day, but it is also a very busy time . Cold cereal is definitely the most convenient breakfast meal. Choose only whole grain cereals that are low in sugar. Add extra nutrition by sprinkling flax seed or wheat germ over your cereal. Choose whole wheat cereals that offer at least 3 grams of dietary fiber per serving.

Convenience foods are at your finger tips. By making smart choices you can use them to serve a ready-made meal or as easily added ingredients when cooking dinner.

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