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Supermarket Staple #24: Salmon, Tuna or Chicken (in can or pouch)

Why It's a Must Have: Perfect for use in salads, sandwiches, soups and casseroles, these lean foods from the 'protein foods group' make it easy to eat the recommended 8 ounces per week of seafood, says Hartley. “Besides protein, these foods provide B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. And fatty fish, like salmon and light tuna, are loaded with the omega-3 fatty acids, EPA and DHA.” Hartley recommends sticking with ‘no salt added’ versions to help reduce your sodium intake. Trying to decide between canned or pouch versions? “Canned salmon is almost always 'wild,’ which is better than farm-raised salmon and the tiny edible bones it contains add calcium to the diet,” Hartley explains. “Fish and chicken in pouches avoids bisphenol A (BPA) , a hormone-disrupting chemical used to line cans that can permeate the food.”

Budget Bonus: Pouches may run a little more than canned, but if you are packing them for lunch on the go, they may be worth the extra money to avoid the hassle of needing a can-opener. Find a great deal? These foods have a long shelf life, so stock up when they go on sale, says Hartley.

(CREDIT: FoodCollection/Getty Images)
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