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Wednesday, November 16, 2016

Pantry Raid! Is Your Kitchen Pantry Healthy?

Stock your pantry with these healthy items

Stock your pantry with these healthy items


Making smart food choices is easy when you're prepared.


Having healthy go-to options at home is essential for weight-loss success. Keep these smart choices on hand for fast and flavorful meals and snacks.
Fruits and vegetables
  • Fresh fruits
  • Fresh vegetables
  • Pre-cut fresh vegetables
  • Salad in a bag
  • Frozen fruits
  • Frozen vegetables (no sauce)
  • Frozen chopped onion and green peppers
  • Canned fruits (packed in their own juice or water)
  • Dried fruit
  • Low-sodium, low-fat pasta; pizza and tomato sauces
  • Canned diced tomatoes
  • 100 percent fruit juice, including calcium-fortified (but limit juice intake to 4 ounces a day)


Dairy
  • Fat-free or 1 percent milk
  • Low-fat or fat-free yogurt
  • Low-fat or fat-free cheese
  • Frozen yogurt or fruit sorbet


Whole grains
  • Whole-grain breakfast cereal
  • Rice: brown (regular and instant), wild, blends
  • Oatmeal
  • Whole-grain bread
  • Whole-grain pita bread
  • Whole-grain pasta
  • Whole-grain crackers
  • Low-fat microwave popcorn


Protein
  • Low-fat refried beans
  • Black, kidney or navy beans
  • Low-sodium water-packed tuna
  • Other fish with omega-3 fatty acids
  • Skinless white-meat poultry
  • Soy cheese
  • Tofu
  • Dry-roasted nuts
  • Individually frozen skinless chicken breasts
  • Individually frozen salmon, cod or other fish
  • Frozen shrimp or scallops
  • Frozen vegetable burgers


Cooking staples
  • Fresh garlic and onions
  • Olive oil
  • Canola oil
  • Red wine and/or balsamic vinegar
  • Fat-free cooking spray


As you can see, eating well at home doesn't require expensive or unusual ingredients, and you certainly don't have to be a master chef. Whole-wheat pasta tossed with loads of veggies, salads, and whole-grain wraps or quesadillas are all easy meal options. You can even put together a snack plate and include your favorite raw veggies, nuts and healthy dips, like hummus. Make it fun and Enjoy!

RDDC.

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