Chili: what to look for when choosing this warm and inviting food.(OFF THE SHELF)

Feel like a warm bowl of soup but crave something heartier? Crack open a can of chili. It's a great way to give a flavorful punch to your next meal. The trick is picking right--one that won't add too much fat or too many calories and meets a portion of your daily vegetable quota (2 1/2 cups a day for most people). Here are some smart chili-shopping guidelines:

* Look for lean protein. "Pick a chili made with beans and turkey or chicken," advises Elisa Zied, MS, RD, a spokesperson for the American Dietetic Association. "Look for more than 7g per serving to get a good dose of protein, which will give you energy and fill you up." Plus, Zied reports, "The latest Dietary Guidelines for Americans recommends several weekly servings of legumes [beans and peas]--three cups a week for someone who consumes 2,000 calories a day. Chili is a great way to incorporate beans."

* Figure out fat. Try to pick a chili that contains fewer than 6g of total fat and no trans fat per serving.

* Be sodium-sensitive. "It's important to be mindful of the sodium in any processed food; the average person should aim for no more than 2,300mg a day," says Zied--and less if he or she has high blood pressure or is salt-sensitive. For chili, ...