The American Cancer Society recommends these basic ingredients for a healthy body and mind. 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, breadsticks, bread crumbs
Onions
Canned vegetable: Mixed vegetables, green beans, mushrooms
Canned and dried fruits: Applesauce, cranberries
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
Whole grains vs. refined grains
A whole grain is made up of 3 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.
Model: Toccara Jones
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