autumn food fresh fruit green healthy natural pear vegetarian Apricot ripely sweet vitamins 2014 beef meals meat plated salad tomatoes vegetables calcium can canned clupeidae edible fatty-acids fish health heart-healthy herring-family nonperishable nutrient-rich nutrients nutritious oil oily-fish omega-3 packed pilchards portable potential sardines self-contained-food small tightly-packed tin tinned tins broccoli greens lettuce veggies