Stock the Kitchen
Tips for Healthy Eating
Quick, healthy meals are easier if your kitchen is well stocked with nutritious foods.
IN THE PANTRY
______ Beans, canned (for salads, chili, etc), refried
______ Bread & crackers, whole-grain
______ Broth, chicken (in resealable carton), beef, vegetable
______ Cereal, select one with 5 - 7 grams of fiber
______ Cornstarch
______ Couscous
______ Flour, white & whole wheat
______ Fruit, canned in fruit juice
______ Garlic
______ Honey
______ Milk, nonfat dry
______ Non-stick cooking spray
______ Oil, olive, canola, or blends (canola & other oils)
______ Olives
______ Onions
______ Pancake or biscuit mix
______ Pasta, different shapes & sizes
______ Pretzels
______ Rice, brown & wild provide more nutrients
______ Soups, Campbells, Healthy Request, Healthy Choice and some of the powder mixes such as Bear Creek Country Kitchen
______ Tomatoes, canned, paste, and sauce
______ Tuna, salmon & chicken, water packed
______ Vinegar, Balsamic & flavored
IN THE FREEZER
______ Beef, pork (lean cuts look for round or loin)
______ Beef, ground (7-10% fat)
______ Chicken breast, skinless
______ Fruit, no sugar added
______ Juice, fortified with vitamin C &/or calcium
______ Vegetables
IN THE REFRIGERATOR
______ Margarine, light
______ Cheese (use more mozzarella or fat reduced)
______ Cottage Cheese
______ Eggs (buy enough to use 2 whites instead of 1 whole)
______ Fruit, small amounts of several varieties
______ Mayonnaise, low fat
______ Milk, 1% or skimmed
______ Mustard
______ Salad Dressing, low fat
______ Salsa
______ Vegetables, small amounts of several varieties
______ Yogurt
HERBS & SPICES
Often, in an attempt to add flavor to food we use a lot of salt. Very small amounts of salt will enhance flavor, but too much might not only ruin the flavor of the food, but also develop into an unhealthy habit. Use herbs and spices instead. Because they are quite expensive, this is a short list to get you started. When you buy a new jar, label it with the date. Old herbs and spices lose their pizzazz.
______ Basil
______ Black Pepper
______ Cayenne Pepper
______ Cinnamon
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______ Cumin
______ Chili Powder
______ Garlic Powder
______ Mustard Powder
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______ Onion Flakes
______ Oregano
______ Rosemary
______ Spice Blends
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Adapted from SUPERMARKET SAVVY 1997
Note: Several of the above items come also as a salt, such as garlic salt. Opt for the powder versions, this allows you better control of the sodium with which you cook.
SPICES can come from the bark, root, bud, flower, fruit, and seed of plants that are grown in the tropics. Some spices are sweet, some are spicy-sweet, and some are "hot". Examples include: allspice, anise, caraway, cardamon, cayenne pepper, cinnamon, cloves, cumin, ginger, mace, nutmeg, paprika, and turmeric.
HERBS are usually the leaves of plants that grow in a temperate climate. Examples include basil, bay leaves, marjoram, mint, oregano, rosemary, sage, savory, tarragon, and thyme.
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