Basic Ingredients for a Healthy Food The first step to cooking healthy is to stock your kitchen with a variety of foods that you can throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy nights.
In the Cupboard
- Beans: Black, pinto, kidney, chickpeas, lentils, refried
- Rice: Brown, long grain, rice mixes
- Pasta: Whole wheat, spaghetti, fettucini, penne, bowtie, ramen noodles
- Other grains: Couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread crumbs
- Onions
- Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa
- Canned vegetable: Mixed vegetables, green beans, mushrooms
- Canned and dried fruits: Applesauce, raisins
- Sauces: Pasta, pizza, tomato
- Soups: Canned soups, broth and bouillon and dried soup mixes
- Meats: Canned tuna, salmon, minced clams, and chicken
- Peanut butter
- Evaporated milk
- Vinegars: Cider, red and white wine, balsamic
- Oils: Olive, canola, peanut, and nonfat cooking spray
In the Refrigerator
- Vegetables and fruits
- 100% vegetable and fruit juices
- Reduced-fat milk and yogurt (without added sugar)
- Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan
- Reduced-fat sour cream and cream cheese
- Whole wheat and corn tortillas
- Eggs
- Minced garlic
- Sauces: Worcestershire, soy, teriyaki, and chili
- Ketchup and mustard (spicy and Dijon)
- Salad dressings with olive oil or reduced fat
In the Freezer
- Frozen vegetables, fruits, and 100% juices
- Frozen chopped onions and chopped green pepper
- Breads: Whole grain breads, dinner rolls, English muffins, bagels
- Meats: Chicken breast, ground turkey breast, extra lean hamburger
- Fish: Red snapper, salmon, orange roughy, cod, flounder, sole
- Frozen yogurt or fruit sorbet
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