Eating healthy doesn't start in the kitchen...

It actually starts at the grocery store. 
Think about it. If you didn't shop wisely earlier in the week, you can't make great choices when you're preparing tonight's meal. One of the main keys to eating healthy food is having it available to you in your pantry and fridge. And the key to a well-stocked pantry and fridge is knowing how to shop wisely at the grocery store. 

It is a good idea to have frozen fruits and veggies in the freezer as a back up to fresh produce.  Having frozen berries and frozen vegetables, where the only ingredient is the fruit or vegetable, helps create a healthy dinner fast.  Think eggs with a side of veggies or fruit, or pasta tossed with veggies or a side of edamame for kiddos.  

Spinach is my number one produce pick because it is nutrient rich, versatile and fast.   I can make a spinach salad in minutes by reaching in the fridge, grabbing fresh spinach leaves and rinsing it in a colander, toss the leaves in a bowl and add other fruits and/or vegetables I have on hand from choices of blueberries, strawberries, bell pepper, nuts, feta or blue cheese, or adding nothing at all.  Toss it with homemade salad dressing that is healthy and simple, and can be made FAST (see in my recipes).  I also like spinach because you can sauté it quickly with garlic and olive oil or throw it in eggs, or add to a wrap.  

See my Healthy Foods Fast and Recipes section for other quick ideas for the unplanned cook like myself!  With a well stocked pantry it all comes together.

A WELL-STOCKED REFRIGERATOR & PANTRY

Refrigerator Basics

Refrigerator Basics
  • Low-fat/fat free milk or almond milk
  • Low-fat or nonfat plain yogurt and/or vanilla yogurt
  • Sour cream
  • Good-quality Parmesan cheese 
  • Cheddar cheese 
  • Feta Cheese
  • Eggs (large). Keep them on hand for fast omelets and frittatas.
  • Orange juice
  • Capers
  • Anchovy Paste
  • Barbecue Sauce
  • Ranch Dressing
  • Reduced sodium soy sauce
  • Fruit spread
  • Sun dried tomatoes
  • Hummus
  • Lime and Lemon Juice
  • Olives
  • Ground Flax Seed
  • Real and Natural Peanut Butter (ingredient is roasted peanuts (I like roasted peanuts and salt)

Vegetable Produce:
Variety of seasonal and fresh in order of use and necessity 

Vegetable Produce
  • Fresh Spinach 
  • Romaine lettuce
  • Avocado
  • Tomato
  • Bell Peppers
  • Broccoli
  • Green Onions
  • Squash Varieties

Fruit Produce

Fruit Produce
  • Limes and Lemons
  • Apples/Pears
  • Bananas
  • Oranges
  • Strawberries
  • Blueberries

Freezer Basics

Freezer Basics
  • Fruit-juice concentrates (orange, apple, pineapple)
  • Frozen vegetables: edamame (soybeans), peas, spinach, broccoli, bell pepper and onion mix, corn, chopped onions, mixed vegetables
  • Frozen berries
  • Italian turkey sausage and sliced prosciutto to flavor fast pasta sauces
  • Vanilla ice cream 
  • Frozen and pre-packed fish fillets such as tilapia and salmon

Oils, Vinegars & Condiments

Oils, Vinegars & Condiments
  • Extra-virgin olive oil for cooking and salad dressings
  • Canola oil for cooking and baking
  • Flavorful nut and seed oils for salad dressings and stir-fry seasonings: toasted sesame oil, walnut oil
  • Butter, preferably unsalted. Store in the freezer if you use infrequently.
  • Reduced-fat mayonnaise
  • Vinegars: balsamic, red-wine, white-wine, rice, cider
  • Asian condiments and flavorings: reduced-sodium soy sauce, fish sauce, hoisin sauce, mirin, oyster sauce, chile-garlic sauce, curry paste
  • Kalamata olives, green olives
  • Dijon mustard
  • Capers
  • Ketchup
  • Barbecue sauce
  • Worcestershire sauce

Flavorings

Flavorings
  • Kosher salt, coarse sea salt, fine salt
  • Black peppercorns
  • Onions
  • Fresh garlic
  • Fresh ginger
  • Anchovies or anchovy paste for flavoring pasta sauces and salad dressings
  • Dried herbs: bay leaves, dill, crumbled dried sage, thyme, oregano, tarragon, Italian seasoning blend
  • Spices: allspice (whole berries or ground), caraway seeds, chili powder, cinnamon sticks, ground cinnamon, coriander seeds, ground coriander, cumin seeds, ground cumin, curry powder, ground ginger, dry mustard, nutmeg, paprika, cayenne pepper, crushed red pepper, turmeric, dried basil, dried oregano
  • Lemons, limes, oranges. The zest is as valuable as the juice. Organic fruit is recommended when you use a lot of zest.
  • Granulated sugar
  • Brown sugar
  • Honey
  • Pure maple syrup
  • Unsweetened cocoa powder
  • Bittersweet chocolate, semisweet chocolate chips

Canned Goods & Bottled Items

Canned Goods & Bottled Items
  • Canned tomatoes, tomato paste, tomato sauce
  • Reduced-sodium chicken broth, beef broth and/or vegetable broth
  • Clam juice
  • “Lite” coconut milk for Asian curries and soups
  • Canned beans: cannellini beans, great northern beans, chickpeas, black       beans, red kidney beans, pinto beans, vegetarian refried beans
  • Canned lentils
  • Chunk light tuna, salmon and sardines
  • Canned mushrooms
  • Canned artichokes

Grains & Legumes

Grains & Legumes
  • Whole-wheat flour (store opened packages in the refrigerator or freezer)
  • All-purpose flour
  • Assorted whole-wheat pastas
  • Brown rice and instant brown rice
  • Quinoa
  • Pearl barley, quick-cooking barley
  • 100% Rolled oats
  • Whole-wheat couscous
  • Bulgur
  • Dried lentils
  • Garbanzo Beans
  • Yellow cornmeal
  • Plain dry breadcrumbs-Panko 
  • Wild rice

Nuts, Seeds & Dried Fruits

Nuts, Seeds, and Dried Fruits
  • Walnuts
  • Almonds
  • Pecans
  • Dry-roasted unsalted peanuts
  • Pine nuts
  • Sesame seeds
  • (store opened packages of nuts and seeds in the refrigerator or freezer)
  • Natural peanut butter
  • Tahini
  • Assorted dried fruits, such as apricots, prunes, cherries, cranberries, dates, figs, raisins
Disclosure:  Always consult with your physician or other qualified health care provider before beginning any diet or exercise program and ask whether you are healthy enough to engage in a diet and exercise program. Never disregard, avoid or delay in obtaining medical advice from your doctor or other qualified health care provider concerning your overall health and wellness, including your physical, mental and emotional wellbeing. If you have or suspect that you have a medical problem or condition, please contact a qualified health care professional immediately.  It is your choice to follow the suggestions, opinions and advice given by a Health Inspires wellness coach.