A well-stocked kitchen and pantry can make eating healthy easier. And it can help you answer the dreaded question, "What's for dinner?" It can even make for less stressful evenings.
Sounds good, right? It may also sound expensive, especially in this economy. Fortunately, you can fill your fridge, freezer and pantry with staples you can use to build healthy meals without breaking the bank (more on that later).
But first, here are some of the staple foods you may want to keep handy:
Grains. Whole grains, such as whole-grain pasta and brown rice, have more fiber and other nutrients than processed grains like those in regular pasta and white rice. Other whole-grain foods, like couscous and quinoa, can add variety to your meals. If you bake, grab some whole-wheat flour or cornmeal for your pantry too.
Canned fruit, vegetables and beans. These pantry items make throwing together a meal quick and easy. Just be sure to choose fruit with no added sugars and vegetables and beans without the extra salt and sodium.
Frozen veggies and fruit. Avoid items with sauces, syrups or seasonings.
Dairy items. Choose low-fat or fat-free milk, cheese, yogurt and other dairy products. Or opt for shelf-stable powdered milk. Prefer dairy alternatives? Look for unsweetened varieties.
Meat. Choose the leanest cuts you can afford. Good choices include "loin" or "round" cuts, "extra lean" ground meats and skinless poultry breasts.
When it comes to costs, you probably already know the basics: Buy nonperishables in bulk, use coupons and freeze sale-priced foods. But consider adding these next-level shopping strategies to maximize your savings.
Go meatless once or twice a week. Meat is often the most expensive part of a meal. Non-meat proteins, such as beans, are nutritious and less expensive. For example, you might try bean burritos or meatless chili for dinner.
Go for a different green. When lettuce is too expensive, consider more durable options, such as kale, cabbage and Brussels sprouts. They often cost less. And since they last longer in the fridge, you might also save money by reducing waste.
Consider margarine. It may be cheaper than butter. Look for soft tub, liquid or spray margarine. They're better for your heart (less saturated fat) than butter or stick margarine.
For additional tips on how to include healthy food staples into your daily diet, schedule an appointment with your Watson Clinic
Family Medicine or
Internal Medicine provider. Call 863-680-7190.
Sources: AARP; Academy of Nutrition and Dietetics; American Heart Association; Centers for Disease Control and Prevention