Healthy Stocked Kitchen

Healthy Stocked Kitchen:

Grains:

©      Whole Wheat Bread – a minimum of 2 g fiber per slice (Nature’s Own) or try some of the low carb breads (they are higher in protein and fiber)

©      Whole Grain Cereals (minimum of 5 g fiber per serving)

                   Kashi Go Lean Crunch                Crunchy Corn Bran

                   Uncle Sam’s                              Grape Nuts

                   Bran Chex                                 Old Fashioned Oatmeal

                   Raisin Bran                               Quaker Squares

©      Whole Wheat Couscous, Millet or Quinoa

©      Whole Wheat Pasta

©      Brown Rice (look for quick cooking)

©      Wild Rice (look for quick cooking)

©      Bulgur (or Taboule)

©      Barley (look for quick cooking)

©      Whole Wheat Crackers (Reduced Fat Triscuits)

©      Snyder’s Tortilla Chips

©      Oat Bran or Whole Wheat Pita Bread

Protein/Meats

©      Old Fashioned Peanut Butter (Publix or Smuckers Brand)

©      Fish – any fillets, fresh or frozen (but not breaded)

Canned Tuna in water or Tuna or Salmon fillets in package

White fish (tilapia, grouper, flounder tend to be lower in calories)

©      Beef

Ground Beef (7% fat)      Fillets

Tenderloin                       Sirloin

©      Chicken (without the skin)

Fresh or frozen or canned

Look for Purdue Perfect Portions (individually packed 5 oz breasts)

©      Pork

Pork Tenderloin (Hormel marinated) (watch the sodium)

Pork Chops (trimmed)

©      Canned or Frozen Beans

Black, Navy, Kidney, Lentils, Lima, Split Peas, etc

©      Turkey Pepperoni

©      Nuts – Walnuts, Almonds are heart healthy

Peanuts, Cashews, etc. are also good choices

©      Crab Meat

Fresh, frozen or canned (not imitation crab meat)

©      Shrimp, Scallops

Fresh, frozen or canned (not breaded)

Vegetables:

©      Vegetables that cook rapidly and are simple to prepare:                                (try fresh or frozen)

Broccoli                 Cauliflower

Zucchini                Yellow Squash

Green Beans          Snow Peas

©      Other Vegetables to try:

Asparagus             Bamboo Shoots      Cucumbers

Beats                    Brussel Sprouts     Eggplant

Celery                             Chard                    Escarole

Chili Peppers                   Collards                 Garlic

Artichoke              Kale                       Leekes

Mushrooms            Okra                     Onions

Parsley                  Radishes                Carrots

Red Leaf Lettuce   Spinach                 Romaine Lettuce

Rutabagas             Scallions                Turnips

Bell Peppers

Fruits:

©      Fresh Fruit, Frozen Fruit, Canned Fruit in its own juice or lite syrup

Fats/Oils:

©      Use Olive Oil or Canola Oil whenever possible

©      Instead of Butter or Margarine, use Brummel & Brown or Smart Balance (1/2 the calories & less total & saturated fat)

©      Light Mayonnaise                     

©      Light Sour Cream

©      Salad Dressing: (look for ~80 calories for 2 Tbsp)

Kraft Light Done Right             Vinaigrette Dressings

                   Ken’s Light Dressings

Dairy Products:

©      Choose Low Fat or Non Fat:

Skim Milk                        Light Yogurt (100 – 120 calories)

1% Cottage Cheese                   Light Ricotta Cheese

Cheese (2%, Part Skim Mozzarella)     Light Cheese Stick

Soy Products (soy milk, soy yogurt, soy cheese)

Bryer’s No Sugar Added Light Ice Cream

Light Frozen Yogurt

Other:

©      Nuts should be a staple in any house: peanuts, cashews, soy nuts, almonds, walnuts, etc.

©      Flaxseed (using the actual seed will provide protein, fiber and omega 3 fatty acids). Grind flaxseed in a coffee bean grinder or food processor to receive all the benefits from the flaxseed.

Frozen Foods:

©      Stir Fry

 (buy an extra bag of mixed vegetables – add half to any Stirfry)

Chef’s Choice         Gourmet Dining      Contessa Brand

©      Boca Burgers

©      Healthy Choice Meals

©      Smart Ones

©      Amy’s Organic