Beans are a great source of fiber, vitamins and minerals like potassium, magnesium and iron—nutrients that many Americans aren't getting enough of, per the Department of Health and Human Resources.
Nuts pack an impressive punch of protein, fiber and healthy fat, a combination that helps satisfy your hunger and keeps you full for longer after a meal.
There are many reasons to love lentils. For starters, they're super nutritious, with a 1/3-cup serving of cooked lentils boasting 6 grams of protein, 5 grams of fiber, and 13% and 30% of your daily needs for iron and folate, respectively, per the USDA.
Potatoes are a great source of fiber (especially if you eat the skin), as well as potassium and vitamin C, two nutrients that support healthy immune function and heart health.
Canned fish is a great way to up your intake. This shelf-stable alternative is much less expensive than its fresh or frozen counterparts—for example, a 5-ounce can of salmon costs about $2 compared to at least $4 for the same amount of fresh salmon.
Canned tomatoes are picked at the peak of freshness, so their flavor and nutrients are preserved when canned. In fact, canned tomatoes even deliver greater levels of iron and the antioxidant lycopene than fresh tomatoes do.