|

Home Buying Help – Money Management Tools – Home Decorating Ideas – Free Recipes

Healthy Foods Checklist

green check iconHaving the right ingredients in your cupboard will make it easier to prepare healthy, nutritious meals and resist the lure of frozen pizza. Read on for the complete list.

In the Pantry

  • Bananas
  • Brown rice
  • Canned beans, no added salt or fat
  • Canned tomatoes, no added salt or fat
  • Chili powder
  • Couscous
  • Dried fruit: figs, apricots, prunes
  • High-fiber cereal
  • Lentils
  • Low-sodium canned soup
  • Multigrain, trans-fat-free crackers
  • Pears
  • Polenta
  • Quinoa
  • Squash
  • Sunflower seeds
  • Tomatoes
  • Trans-fat-free, low-fat, high-fiber microwave popcorn
  • Unsalted nuts: almonds, peanuts, walnuts, pistachios, cashews
  • Whole-grain breads
  • Whole-grain pretzels
  • Whole-wheat flour
  • Whole-wheat pasta

In the Fridge

  • Apples
  • Asparagus
  • Baby carrots
  • Celery
  • Egg whites/egg substitute
  • Fat-free cream cheese
  • Fat-free or low-fat yogurt
  • Grapefruit
  • Grapes
  • Green beans
  • Hummus
  • Lettuce
  • Margarine
  • Mushrooms
  • Oranges
  • Skim milk
  • Unsweetened iced tea

In the Freezer

  • Fat-free frozen yogurt
  • Frozen broccoli*
  • Frozen cauliflower*
  • Frozen peas*
  • Frozen, skinless, boneless chicken breasts
  • Frozen vegetable medley*
  • Unbreaded fish fillets: tuna, salmon, halibut, cod

Liquids, Sauces & Condiments

  • Balsamic vinegar: a great substitute for high-fat salad dressings
  • Fat-free or low-fat salad dressings
  • Low-fat mayonnaise
  • Low-sodium soy sauce
  • No-sugar-added ketchup
  • Salsa or picante sauce
  • Tabasco

Oils

  • Canola oil
  • Corn oil
  • Nonstick cooking spray
  • Olive oil
  • Safflower oil

Healthy food tip: Not sure if a packaged food is unhealthy? If any of the first five ingredients listed on the label are saturated fats, trans-fats, high fructose corn syrup, sugar, or enriched flour, put it back.

*Make sure frozen vegetables don’t have added salt or fats

-- Lauren Le Vine

See More: Cooking Q&A , Diet & Fitness , Food & Recipes