Kitchen Staples for Healthy Meals

From HealthCastle.com

Do you dread the feeling you get when you have minutes to spare before dinner? It's helpful to have some staples on-hand that will enable you to put together a healthy meal quickly.

Healthy Kitchen Staples

Pantry

• Grains: whole wheat pasta (linguine, penne, rotini, wide noodles, or spaghetti - thin spaghetti cooks faster than regular spaghetti); instant brown rice; low-fat whole grain crackers; brown rice cakes (unsalted or lightly-salted); quick-cooking oatmeal; low-fat, unsweetened, ready-to-eat whole grain cereal
• Baked tortilla chips
• "No salt added" or reduced-sodium canned tomatoes (whole, crushed, diced, tomato paste/sauce); other canned vegetables such as baby corn or mushroom.
• dried whole beans (kidney, black, pinto, etc.) or canned beans
• Low-fat, reduced-sodium soups your family enjoys
• Fruit canned in juice or extra-light syrup
• Spaghetti sauce
• Low-sodium tuna and salmon canned in water
• Bag of potatoes
• Reduced-fat baking mix
• Dried fruit (raisins, dried cranberries)
• Unsalted nuts
• Fresh garlic
• Dried herbs and spices, salt-free seasonings (Mrs. Dash)
• Olive oil, vinegars (apple cider, balsamic, red wine)
• Whole wheat flour

Freezer

• Meat: Lean chicken breast, extra-lean ground beef or turkey, fish fillets (salmon, shrimp with tails off (pre-cooked is most convenient; less expensive bagged in bulk)
• Garden burgers or other veggie burgers
• Fat-free 100% turkey or beef franks, extra-lean turkey bacon, lean smoked turkey sausage, or lean turkey kielbasa (all high in sodium; serve occasionally)
• Vegetables with no salt added: spinach, broccoli, green beans, stir-fry mix, peas
• Unsweetened frozen fruit
• Whole wheat or other whole grain bread, rolls, buns

Refrigerator

• Low-fat dairy products: milk, sour cream, cottage cheese, yogurt, cream cheese, reduced-fat cheese
• Eggs, egg substitute
• Lean deli meat: if packaged, select "natural" varieties with minimal processing/preservatives, and less than 20% of the daily value for sodium
• Natural peanut butter, jam
• Hummus
• Fresh fruit, unsweetened applesauce
• Fresh vegetables: bagged salad greens, bagged chopped vegetables (broccoli, cauliflower), baby carrots, celery sticks, snap peas, tomatoes and mini tomatoes, green pepper, onion
• Whole wheat or other whole grain tortillas and pita pockets
• Condiments: salsa, low-fat salad dressing, low-fat vegetable dip, low-fat or non-fat mayonnaise, mustard, ketchup, barbecue sauce, teriyaki sauce or other stir-fry sauce (often high in sodium; use sparingly), lemon juice
  

5 Healthy Dinner Entrees made with Staples

• Vegetable stir-fry with shrimp and brown rice
• Tacos, burritos, or nachos
• Tuna noodle casserole
• Macaroni and cheese casserole: add broccoli and hot dogs (get creative, the possibilities are endless)
• Wraps or stuffed pitas made with lean meat, reduced-fat cheese, and veggies - or BLT-style - and low-fat ranch dip or dressing
  

  The Bottom Line

  If you stock your kitchen with healthy items that you can throw together for a meal, your family is much more likely to eat healthfully, as well as spend less money on convenience foods and eating out.