Ever wonder what tips and ideas a registered dietitian would give you if he or she took a peek in your cabinets and fridge? Wonder no more! Use this helpful chart to give your kitchen a nutrition makeover.
When you stock your kitchen with nutritious foods you are more inclined to make healthy meals. Here is a quick guide to foods worth stocking up on, plus some items to keep scarce:
| Fill with these foods: | Minimize these foods: | |
|---|---|---|
| Pantry or cabinets | Whole wheat pastas Unsalted almonds and walnuts Raisins, dried cherries, cranberries, prunes and other dried fruits Water-packed tuna Canned chicken Fiber-rich cereals Plain popcorn Whole wheat breads and crackers Dry beans or low-sodium canned beans Cooks in One Minute oatmeal or low-sugar instant oatmeal Extra virgin olive oil and canola oil Tea bags Canned vegetables (frozen is preferred, but these can be used sparingly) Dark chocolate (limit yourself to 1 oz./day) Low sodium/low-fat soups Fruit canned in juice Herbs and spices of all different varieties Reduced sodium chicken and beef broth granules Whole wheat flour tortillas, cornmeal and plain breadcrumbs Natural peanut butter (no added sugar or fat) Reduced-fat salad dressings Brown rice | Dinner mixes (like Hamburger Helper®) Quick mixes (like Bisquick®, Jiffy®) Sugar-sweetened soda including Gatorade® and energy drinks High-sugar, low-fiber cereals Snack cakes Chips of all varieties Buttered popcorn Cookies of all varieties Canned soup and dry mix soup Shortening Juice drinks that contain only 10% fruit juice |
| Refrigerator | Eggs Skim milk Trans-fat-free margarine Lean meats Low-fat cheeses (including cottage cheese and sour cream) Hummus Bagged salad mixes 100% fruit juices Fresh vegetables Fresh fruits Low-fat/low-sugar yogurts Mustard, Worcestershire sauce, ketchup | Whole milk Half-and-half Butter All cheeses (unless low-fat) Bacon Deli meats Sausages Sodas and sugar-sweetened beverages including energy drinks Pickles |
| Freezer | Frozen vegetables without sauce Frozen fruits (great to put on dry cereal or to make smoothies) Frozen chicken breasts Frozen unbreaded fish fillets Frozen potatoes | Ice cream/sherbet of any variety/type Frozen desserts Frozen breads with butter added Frozen dinners unless total calories are below 350/meal |
Remember, one of the best ways to ensure healthy eating is to prepare 10-15 menus for lunch and dinner. By using a planned menu, you will save money when you grocery shop; you will save time, and you will know the answer to the age-old question, “What’s for dinner?”
Get more nutrition tips like these by registering for our free health e-newsletter, BeWell, at Hendricks.org/BeWell.
