Always watch sodium levels – 5 percent (120 milligrams) or less per serving. Drain and rinse to remove excess liquid. Look for fruits preserved in their own juice, not in a sugary syrup. Garbanzos, lentils, cannellinis and other beans and peas are low-fat, nutritional powerhouses brimming with protein, fiber, iron and B vitamins, particularly folate. And they're great non-meat options too!