Stocking a Healthy Kitchen

Let’s face it; trying to feed your family nutritious and healthy meals while juggling sports, homework, and a job can be a challenging. One of the best tools is a well-stocked kitchen. It’s much easier to make healthier choices when you get organized and plan ahead. With a few basics foods on hand, you’ll not only be able to make wiser choices in the kitchen, but you’ll be able to think on your feet, make fewer trips to the market, and increase the variety of your meals.

Here are basics for your refrigerator and pantry.

Fresh and frozen vegetables Fresh and juice-packed fruits Whole-grain breads and tortillas Whole-grain cereals and oatmeal Whole-wheat pasta, brown rice pasta and yolkless noodles Chicken breasts Ground white-meat turkey Water-packed tuna Nonfat yogurt and milk Dried Pastas and Rice Low-fat cheese Bow ties, angel hair, spaghetti, lasagna, shells, and Natural peanut butter or almond butter; elbow all-fruit jelly Varieties of rice including arborio, basmati, brown, Egg substitute (can we just add regular eggs) long grain, wild Plain cereal, such as old-fashioned oatmeal, oat bran, bran flakes, Canned or fresh beans or whole grain cheerios Black beans Kidney beans Lentils Your Pantry Chickpeas Miscellaneous Vegetarian refried beans

Flour Condiments Cocoa powder Mustard Cornstarch Ketchup Low-sodium chicken stock Honey Low-sodium beef stock Salsa Low-sodium vegetable stock Pickles Water-packed artichokes Light soy sauce or Bragg Canned tomatoes: crushed, diced, and whole Hoisin sauce Sun-dried tomatoes Tomato sauce and paste Sugar-free applesauce Light maple syrup Raisins Fat-free or reduced-fat salad dressings Prunes Natural almond butter or peanut butter Evaporated skim milk Vinegar (can be substituted with lemon juice for Dried breadcrumbs (seasoned and unseasoned) salads)