Healthy eating gets much easier when the right foods are already in your kitchen. With a well-stocked pantry, fridge and freezer, you can put together a nourishing meal even when you have not planned ahead.
Pantry
- Rolled oats, quinoa, brown rice and whole-wheat pasta
- Canned beans, chickpeas and lentils (low-sodium)
- Canned tomatoes and tomato paste
- Canned tuna or salmon
- Nuts, seeds and natural nut butter
- Extra-virgin olive oil and vinegar
- Herbs and spices: cumin, paprika, oregano, cinnamon, garlic powder
- Low-sodium broth
Fridge
- Eggs and plain Greek yogurt
- Leafy greens and crunchy vegetables
- Lemons and limes
- Hummus
- Cheese in moderation (feta, parmesan)
Freezer
- Frozen vegetables (broccoli, spinach, mixed stir-fry vegetables)
- Frozen fruit for smoothies
- Chicken breasts, fish fillets or shrimp
- Whole-grain bread
Shopping Tips
- Make a list based on your meal plan and stick to it.
- Shop the perimeter first for fresh foods.
- Read labels and compare added sugar and sodium.
- Buy seasonal produce; it is cheaper and tastier.
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