For the Pantry
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An assortment of teas
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Granola bars (at least 3 grams of fiber and protein per serving)
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Dried fruit (small boxes of raisins)
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Cereal (at least 4 grams of fiber per serving)
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Old Fashioned or Steel Cut Oats
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Brown or wild rice
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Barley
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Quinoa
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Whole-wheat pasta
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Wheat crackers (with whole wheat flour instead of enriched flour as first ingredient)
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Tomato sauce (check the ingredients—you want a sauce made with only tomatoes, olive oil, and spices—no corn syrup or sugar added)
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Canned diced or whole peeled tomatoes (choose No Salt Added when possible)
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Canned tuna and/or salmon packed in water
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Low-sodium canned soups
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Canned beans – garbanzo (chick peas), pinto, black, kidney, etc. (choose No Salt Added when possible)
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Basic seasonings - salt, pepper, salt-free seasoning mixes, Old Bay, taco seasoning, hot sauce, balsamic vinegar, red wine vinegar, low-sodium soy sauce
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Healthy oils like extra virgin olive oil, canola oil, and nonfat cooking spray (keep oils out of the heat/direct light, in a cupboard, so they do not get rancid)
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Bananas (for a bowl on the counter)
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Avocados (when available)
For the Freezer
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Frozen veggies (without sauces or seasonings)
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Frozen fruit (without added sugar or syrup)
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Ground turkey
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Skinless chicken breasts
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Frozen cooked shrimp
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Frozen salmon or other fish
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100% Whole wheat sliced bread (with at least 2 grams of fiber per slice and less than 100 calories)
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Whole wheat English muffins
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100% Whole Grain bread rounds
For the Refrigerator
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Hummus
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Eggs
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Non-fat (skim) or low-fat (1%) milk
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Non-fat (skim) or low-fat yogurt
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Non-fat or low-fat (1-2%) cottage cheese
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Calcium-fortified orange juice (100% juice)
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Fruits and veggies (including staples of apples, oranges, lemons, lettuces, tomato, cucumber)
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Nuts—almonds, walnuts, or cashews, roasted and unsalted
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Natural nut butters—almond or peanut
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Low-fat cheese: reduced-fat cheddar, part-skim mozzarella, or reduced-fat string cheese sticks
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A block of good Parmesan cheese
Firm tofu -
Extra-lean turkey bacon (approximately 20 calories per strip, 1 gram of fat or less, and 3+ grams of protein)
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Tub-style margarine (non-hydrogenated and without trans fats)
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Mustard
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Salsa(try to buy fresh salsa whenever possible)