How to Stock Your Pantry for Healthy Eating

It can be hard to go to the grocery store and actually fill your cart with healthy foods. Temptation surrounds and you might not know what choices to make. There are some basics that you should always get and have available at home. If you start with these, you will be more likely to cook and eat healthier.

Difficulty: Easy

Instructions

Snacks

1. Pre-portioned whole grain cookies, crackers, and baked chips are good choices to satisfy cravings. Buy them in small packages so you don't over consume.

2. Dry roasted nuts are good grab-and-go snacks to have in your pantry. A small box of raisins can provide a healthy energy boost.

3. Microwavable popcorn is a filling snack that you can eat in large quantities without consuming too many calories. Don't butter it. Flavor it with spices instead, such as garlic or onion powder or herbs.

4. Dark chocolate in small quantities will satisfy any sweet tooth. Buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.

In the Pantry

5. Choose low-sodium chicken broth and broth-based vegetable and bean soups. Always read the labels to ensure sodium levels are less than 500 milligrams per serving.

6. Buy whole grain pasta, whole grain couscous and brown rice. Buy breads that say 100% whole wheat. Whole grain or multigrain does not mean it is healthy. The label must read 100% whole wheat

7. Canned wild fish, including salmon and tuna, contain omega-3 fatty acids and make for healthy sandwiches and salad toppings.

8. Canned tomatoes and beans are great to have on hand. Again, check sodium levels.

9. Whole grain cereals and oatmeal are good to have available for a quick breakfast. Make sure cereals have at least 3 grams of fiber and less than 10 grams of sugar. Do not buy fast-cooking oatmeal, as it raises your blood sugar too quickly.

10. Buy natural style peanut butter or other nut butters. Store these nut butters upside down to prevent oil separation. Olive oil and canola oil are the only cooking oils worth using.

11. Buy breads made with flax. This is an excellent source of protein and good fats and it lowers the percentage of carbs in the bread.

In the Fridge

12. Choose a variety of fresh fruits and vegetables. If you pick lots of bright colors you are most likely to get a variety of nutrients. Bright colors, especially reds and greens, indicate high antioxidant content.

13. Frozen fruits and vegetables are just as healthy as fresh. They are convenient and often less expensive than fresh produce. Avoid prodects pack in sauces since they are usually high in fat and sodium.

14. Low-fat milk, yougurt, nut milks and reduced fat cheese are healthy dairy options.

15. Eggs (especially omega-3 enriched), egg whites, egg substitue, and lean meats are great protien sources. Choose skinless chicken or turkey breasts, pork tenderloin and lean cuts of beef for healthy meat options. Fish is the king protein from animal sources.