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The first step to cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.
In the Cupboard
- Pasta: spaghetti, fettuccini, penne, bowties, ramen noodles
- Rice: white, brown, rice mixes
- Beans: black, pinto, kidney, chick peas, lentils, fat-free refried
- Other grains: couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread crumbs
- Potatoes and onions
- Canned tomatoes: diced, whole, seasoned, sun-dried, sauce, salsa
- Canned vegetable: mixed vegetables, green beans, mushrooms, other favorites
- Canned and dried fruits: applesauce, peaches, pineapple, raisins, cranberries, other favorites
- Sauces: pasta, pizza, low-fat cheese sauce, low-fat gravy
- Soups: Low-fat canned soups, broth and bouillon and dried soup mixes
- Meats: canned tuna in water, salmon, minced clams, and chicken
- Peanut butter
- Evaporated skim milk
- Vinegars: cider, red and white wine, flavored, balsamic
- Oils: olive and canola, nonfat cooling spray
In the Refrigerator
- Fruits and vegetables
- 100% fruit and vegetables juices
- Fruit spreads
- Reduced-fat or fat-free milk and yogurt
- Reduced-fat cheeses: cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
- Tortillas
- Eggs
- Minced garlic
- Sauces: Worcestershire, soy, and chili
- Catsup and mustard (spicy and Dijon)
- Reduced-fat or fat-free salad dressings
In the Freezer
- Frozen fruits, vegetables , and 100% juices
- Frozen chopped onions and chopped green pepper
- Breads: whole grain breads, dinner rolls, English muffins, bagels
- Meats: chicken breast, ground turkey breast, extra lean hamburger
- Fish: red snapper, salmon, orange roughy, cod, flounder, sole
- Frozen yogurt or fruit sorbet
Whole Grains vs. Refined Grains
A whole grain is made up of three parts: the bran, endosperm and germ. Refined grains are made from the endosperm. Because the bran and germ contain much of the vitamins, minerals and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or processed) grains. Shoot for at least three servings of whole grain foods each day. |
