By Barbara Day, M.S., R.D.
When you are trying to move to a healthier diet, organizing and planning your meals is essential. Stocking your pantry with easy, accessible healthy foods can be the first step in creating a healthy meal. Next, make sure your refrigerator is loaded with foods that can help enhance your meal choices by adding condiments or dressings like tomatoes, fresh spinach, or romaine lettuce which will provide an array of extra nutrients. For example, try making a turkey wrap dressed with spinach and tomato and having carrots dipped in hummus. A well-stocked freezer can also be beneficial especially on the days when you are too busy to decide on a healthy menu before you go to work. Check out the lists below and develop your weekly shopping list from the suggestions.
Stock Up Your Pantry with Healthy Foods
Here are some healthy pantry items for quick meals:
- Whole Wheat Couscous
- Quinoa
- Quick Cook Brown Rice
- Whole Wheat Pasta
- Bulgur Wheat
- Wheat Berries
- Whole Grain Bread
- Whole Grain Sandwich Thins
- Ground Flaxseed or grind your own
- Canned Tomatoes
- Tomato Sauce
- Tomato paste
- Canned Salmon
- Canned Tuna
- Sardines
- Boboli® Pizza Sauce
- Boboli® Whole Wheat Pizza Crust (can be frozen)
- Fat Free Low Sodium Chicken Broth
- Extra Virgin Olive Oil
- Peanut Butter
- Almond Butter
- Thick Salsa
- Dried Beans, Lentils etc.
- Canned Beans –Black, Kidney, Navy, etc.
- Popcorn
- Steel Cut Oatmeal
- Dried Fruits like raisins, cranberries
- Nuts like Walnuts, Almonds, Pecans etc.
- Balsamic Vinegar
- Frosted Mini-Wheats
- Onions
Stock Your Freezer with Healthy Foods
Here’s Some Healthy Freezer Items for Quick Meals:
- Frozen Vegetables
- Frozen Unsweetened Fruits (can be used in smoothies or cereal)
- Chicken Breasts or Chicken Tenders
- Frozen Healthy TV Dinners (for emergencies) – such as Kashi® Meals, South Beach® Meals, Healthy Choice® Meals
- Frozen Alaskan Wild Salmon
Stock Up Your Refrigerator with Healthy Foods
Here are some healthy foods for quick meals:
- 100% Liquid Egg Whites
- Skim Milk
- Mozzarella Cheese
- Reduced Fat Cheddar Cheese
- Whole Wheat Tortillas
- Turkey Breast, Lean Ham
- Spinach, Romaine Lettuce, Tomatoes, etc.
- Mustard
- Carrots, Cucumbers, Peppers, etc
- Hummus
- Greek Yogurt – assorted flavors
- Reduced fat mayonnaise & other reduced fat salad dressings of choice
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blogger Organizer for www.DayByDayLiving.net Barbara does fundraising and social media for Veterans Lodge. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker and a mother and grandmother to 13 grandchildren.
