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Checklist for stocking a healthy kitchen
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.
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Cupboard:
• 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:
• 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:
• 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)
