How to stock a healthy kitchen To prepare healthy meals, you need to have the necessary ingredients readily available. Take this list shopping to help you stock your kitchen so you can put together a nutritious and delicious meal.
Cupboard:
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Whole grains (i.e. brown rice, oatmeal, barley, bulgur, quinoa, whole wheat cous cous) Pasta (whole-wheat or multigrain) Dry cereals (oat, wheat and bran varieties) Dried or canned beans (i.e. garbanzo, black, kidney, lentils, etc; choose lower sodium) Whole grain breads (whole wheat flour 1st ingredient) Vegetables (potatoes-all varieties, winter squash, turnips, onions, garlic, etc.) Peanut butter, and other nut butters (natural) Nuts & seeds (almonds, walnuts, ground flaxseeds, etc; choose unsalted or lightly salted) Canned fish, packed in water (tuna, salmon, sardines, clams, crab, etc.) Canned vegetables (no added salt) Marinara/tomato sauce (lower sodium varieties) Salsa Canned fruits (in water, juice or light syrup) Dried fruits Oil (olive-oil, canola and other vegetable or nut oils) Cooking spray Vinegar (balsamic, red wine, etc.) Condiments (reduced fat/light, lower sodium) Broth (reduced sodium) Flour (whole-wheat) Dried herbs and spices
Refrigerator:
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Fruit (in a variety of colors) Vegetables (consider convenient to use bagged greens, shredded carrots and cabbage, etc.) Eggs and/or egg substitute Skim or 1% milk Yogurt (low fat or fat free) Cottage Cheese (low-fat or fat-free) Cheese (reduced fat) Cold cuts (reduced sodium turkey, ham or roast beef) Margarine (light tub or spray for spreading, regular tub for cooking) Salad dressing (reduced fat or fat-free) Meat Alternatives (tofu, tempeh, seitan)
Freezer:
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Poultry (white meat, skinless, extra lean ground turkey or chicken) Fish (fresh or frozen, rather than breaded and fried) Meat (extra-lean cuts such as round, loin and choice cuts, 90 –95% ground) Frozen vegetables (no sauces) Veggie burgers and crumbles (choose lower sodium varieties) Healthy Choice® or other low-fat/light meals (when in a hurry)
