Stock Your Kitchen For Healthy Eating

Your family will eat what’s there. If chips, cookies and soda  are  in the cabinets and refrigerator, that’s what they’ll eat. If yogurt, carrot sticks and hard boiled eggs are in view, that’s what they’ll eat.

Dairy

Skim or 1% milk
Yogurt
String cheese and other reduced fat cheeses
Cottage cheese


Grains

Whole grain bread and crackers
Brown and white rice
Pasta (a variety of shapes for different recipes)
Oatmeal
Cereals with less than 10 grams of sugar and at least 3 grams of fiber per serving

Protein

Eggs
Peanut butter
Chicken / Turkey / Low fat beef
Frozen fish
Healthy frozen dinners like Healthy Choice, Weight Watchers, Lean Cuisine: At least one brand is always on sale—you never have to buy these at full price. These are surprisingly tasty and nutritious and are a reasonable portion size.

Fruits and veggies
Fruits in season
Frozen fruit on sale
Unsweetened applesauce
Vegetables in season
Potatoes
Carrots, green peppers, celery
Frozen veggies

Canned goods
Tuna
Pinto beans, black beans, garbanzo beans
Soups (aim for soups with less than 500 my of sodium/serving)
Tomatoes (diced, sauce and paste)

Snacks
Low fat popcorn—flavor with Parmesan cheese or garlic powder
Dry roasted nuts
Baked chips (you can put in small packages so you don’t overeat them)
Trail mix
100% juice popsicles
Small amounts of dark chocolate