Dietitian’s tip: Canned tuna is a good source of low-fat protein and provides many vitamins and minerals, including selenium, iron, magnesium, phosphorus, vitamin B-12 and niacin. Here it’s served with chopped vegetables in a pita pocket for a quick lunch or light dinner.

Dietitian’s tip: A puree of roasted red pepper and walnuts adds hearty flavors to this fine sandwich. If you’re short on time, substitute 1/2 cup bottled roasted red peppers for freshly roasted ones.

Dietitian’s tip: The reduced-sodium tomato soup in this sloppy joe recipe cuts out 281 milligrams of sodium per serving. Using extra-lean ground beef and thoroughly draining off the fat after cooking reduces the fat content of the recipe.