Joan Valentine Blog

Shopping List: Basic Ingredients for a Healthy Kitchen

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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, cranberries
• 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
• Your favorite herbs and spices
• Oils: olive, canola, peanut, and non-fat 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

Whole grains vs. refined grains
A whole grain is made up of three parts: the bran, endosperm and germ. Refined grains are made from the endosperm. Because the bran and germ contain much of the vitamins, minerals and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or processed) grains. Shoot for at least 3 servings of whole grain foods each day.


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