Keeping a well-stocked pantry, refrigerator and freezer helps make healthy meal planning quick and easy. Imagine preparing healthy meals in as little time or less than it would take to run through a drive-through. With careful planning, you can.
Not only will you be able to have quick and easy meals, you will be in better control of your food choices. And healthier daily food choices along with regular exercise will help you maintain you weight, too. Maintaining your weight is achieved through eating the same amount of calories that you burn daily. Having the right foods available and eating appropriate portion sizes makes it easier to maintain your weight.
Key ingredients to keep in your pantry include:
Baking Soda
Beans: Dried and Canned
Bread Crumbs
Broths: Beef, Chicken, Vegetable (preferably low-sodium and low-fat)
Canned Fish/Meats: Tuna, Salmon, Chicken
Cereals - Less than 4 Grams Sugar Per Serving
Corn Starch
Crackers - Whole Grain and Less than 3 Grams Fat Per Serving
Dried herbs: garlic, basil, oregano, parsely, etc.
Dried spices: cinnamon, nutmeg, ginger, etc.
Flour - White and Whole Wheat
Fruit - Juice or Water-Packed; Dried
Garlic
Honey
Ketchup
Milk: Evaporated Skim, Condensed and Powdered Nonfat
Mustard (Yellow, Dijon, Etc.)
Nuts and Seeds (sunflower and toasted sesame)
Oats: Steel-Cut and Old Fashioned
Oil: Olive, canola, sesame
Onions
Pasta: High Fiber
Peanut Butter and/or Other Nut Butters
Potatoes
Rice: Variety (Brown, White, Basmati, Etc.)
Salt and Pepper
Sauces: Hot, Reduced-Sodium Soy, Teriyaki, Worcestershire, Barbeque
Sugar: Brown and Table
Snack Foods: Sourdough Pretzels, Popcorn - air popped or low-fat
microwave, Baked Tortillas and Chips, Salsa
Soups: Low-fat and/or Low-sodium
Tomato Paste and Sauce
Vanilla
Vegetables: Low-sodium or No Added Salt
Vinegars: Balsamic, Cider, Rice, White and Flavored
Yeast
Refrigerator:
Butter or Margarine: Low-Fat, Whipped, Trans Fat-Free and Those with Plant Sterols
Cheese: Low-Fat, Shredded, Mozzarrella, Parmesan, Cream Cheese
Eggs
Fruit
Juice - 100% Fruit, Lemon and/or Lime
Leftovers
Mayonnaise - Low-Fat
Milk: 1% or Skim
Salad Dressings: Low-Fat
Sour Cream: Low-Fat
Vegetables - canned with no added salt
Yogurt - Plain, Nonfat, Vanilla, Low-Sugar
Freezer:
Bagels, Bread and Rolls
Chicken and Turkey
Cheese: Grated and Low-Fat
Fish
Frozen Yogurt, Low-Fat
Fruit: No Added Sugar or Low Sugar
Juices - 100% Fruit
Meats: Lean Cuts - Ground Round or Very Lean Beef,
Round, Sirloin, Pork Tenderloin or Center-Cut
Chops
Meat Substitutes: Vegetarian Alternatives
Nuts
Ravioli
Vegetables
Remember, being prepared is the key. If your kitchen is well-stocked you will always have the ingredients for a healthy meal. Here are some simple meal planning ideas:
1. When you roast chicken, beef, or pork - freeze leftovers unless using later in the week.
2. Write down a tentative menu for the week to see what ingredients you need to buy.
3. Keep a shopping list on your refrigerator and when you use the last food item or the
second to the last food item - add it to your list.
4. Make double recipes and freeze half for another meal when you're too busy to cook.
5. Remember to rotate your canned and frozen foods so you will use the oldest items first.
6. Eat out of your freezer or pantry regularly so your food stays fresh.
