The major complaints against processed foods are that they are too high in fat, saturated fat, salt and sugar, and too low in protein, vitamins, minerals, fiber and phytochemicals.  When stocking the cupboard, keep these obstacles in mind.

Entrees can include frozen TV dinners, and packaged or canned products.  A serving should have less then 800 mg of sodium, at least 20--25 grams of protein and about 2-3 grams of fat per 100 calories.  Saturated fat damages arteries, so less is best.  Enhance the nutritional value of any meal by adding a salad, a vegetable and a fruit.   If you have a hearty appetite a slice of whole wheat bread will add fiber and bulk.

Salads and Vegetables can be purchased in reseal able bags.  Greener salads have more vitamins and minerals than regular head lettuce.  Frozen vegetables without extra sauces are quick, heart healthy and easily stored.  Microwave or stir fried they can be ready in less than 8 minutes.  One to two tablespoons of a lite salad dressing for taste or even better, plain vinegar and olive oil, will spice up any salad.

Fruit can be difficult if you do not shop often.  Include fruits that can be stored longer like apples and pears.   Strawberries, berries and other fruits can be purchased frozen without added sugar.   The reseal able bag adds convenience.  If you use the canned fruit make sure that it is lite or packaged in its own fruit juice.  No one needs the added sugar.

Frozen chicken breasts, fish fillets and other fresh frozen meats prepackaged and proportioned are available.  Always look for the lean variations and add your own spices for a definite reduction of sodium.   Frozen vegetable can be added for a nutritious stir-fry.   Try Mexican by putting this stir-fry in a tortilla shell.  Prepared flavorings can be purchased in packets and bottles and the sodium content reduced by using just enough to flavor but much less than what the manufacturer will add.   

Spices and Flavorings are now available with minimal amount of work.  Garlic is sold peeled and ready to chop or even pre-chopped.  Know your spices to reduce the sodium.

Canned soups and chilies are notoriously high in sodium but there are lower sodium versions.  Protein content of many variations is often low, therefore limiting a serving to ½ of a can and adding a sandwich and a salad can be easy and healthy.

Cereals are one of the first convenience foods developed.  Look for the higher fiber, less sugar varieties.  Whole grain is always the best.   Many think that the small packets of oatmeal are the quickest and easiest but these are often laden with extra sodium and 100 calories of sugar and you still have to measure and add water before placing in the microwave.   How about measuring ½ cup regular quick oats, no added salt or sugar, and 1 cup of water and microwave for about 1-½ minutes.  By adding your own sweetener you can limit the sugar and the calories and, if you think about, at it no extra work.  It’s cheaper too!

Nutrition can be a challenge when time is tight but a well-stocked pantry and freezer can help keep your quick selections healthy.