How To Stock A Skinny Kitchen

Overweight Woman Eating Healthy Meal in Kitchen(BlackDoctor.org) — So, you’re ready to make a lifestyle change and eat healthier. Great. But in order to do so, you’ll need a good supply of healthy eats at home to help you along the journey.

An effective means to losing weight, of course, is through proper diet and exercise. A pantry loaded with nutritious goods will ease the diet while a cupboard filled with junk food will only be a stumbling block to attain that ideal weight you are working for.

So what gets the boot? Junk food like chips and cookies, regular frozen meals, fried frozen foods like fish sticks, regular condiments like mayo and salad dressings, ice cream, and chocolate candy.

Uh-oh … is your kitchen virtually empty now? Then take a look at this list and head for the grocery store with this list of fat fighting foods that should be in your kitchen right now.

In the Fridge

  • Skim or 1 percent milk or fortified soy milk.
  • Fresh fruit. Keep at least one kind of fruit washed, cut, and stored in a clear plastic container where your kids can see and grab it.
  • Hummus. Dip carrots in this chickpea spread.
  • Low-fat yogurt. Mix fresh fruit into vanilla or plain.
  • 100 percent fruit juice. Dilute it with water or seltzer. Try pre-diluted Wadda Juice single-serve bottles or Mott’s for Tots boxes for car trips.
  • Bagged salad. Look for darker greens like baby spinach or a mix of multicolored lettuces like mesclun or field greens.
  • Lunch meats like turkey and lean roast beef.
  • Tortillas. They’re a fun alternative to bread.
  • Fresh veggies. Buy your own to wash and chop. Or pick up prewashed, precut veggies like broccoli, carrots, cauliflower, snow peas, and celery to serve as a snack, toss into salads, or steam.
  • Low-fat cheese. Stock reduced-fat block cheese such as Cracker Barrel 2 percent milk cheese, reduced-fat string cheese, Laughing Cow minis, and part-skim shredded cheese.

In the Pantry

  • Whole-grain crackers. Choose brands with at least 2 grams of fiber (and no trans fats) like Ryvita, Wasa, Kashi TLC 7-Grain, and low-sodium Triscuit.
  • Whole-grain pasta such as high-fiber Ronzoni Healthy Harvest Whole Wheat Blend Pasta or Barilla Plus, which has extra protein and omega-3 fatty acids.
  • Reduced-fat salad dressing. Low-fat ranch makes a great dip.
  • Oatmeal. Choose whole oats or unflavored instant.
  • Whole-grain bread. Check labels for brands that have at least 2 grams of fiber per slice.
  • Applesauce. Look for an unsweetened brand.
  • Dried or canned beans. Chickpeas, black beans, and fat-free refried beans are rich in protein.
  • Brown rice. A great source of whole grains.
  • Sweet potatoes have lots of vitamin A.
  • Whole-grain breakfast cereal. Aim for at least 3 grams of fiber. Ones to try: Raisin Bran, Multi-Bran Chex, or Kashi Heart-to-Heart or Mighty Bites.
  • Nuts and seeds. Go for almonds, walnuts, and sunflower seeds.
  • Salsa. A zesty way to sneak in more veggies.
  • Canned fruit that’s packed in juice.
  • Jarred pasta sauce. Add extra veggies like shredded zucchini.
  • Dried fruit. A half-cup counts as a serving of fruit.
  • Salmon and light tuna for salads and sandwiches.
  • Peanut butter or other nut butters.

In the Freezer

  • Boneless chicken breasts. Add to pasta, salads, and stir-fries.
  • Lean ground beef. Buy 90 percent lean.
  • Salmon and other low-mercury fish such as cod and tilapia.
  • Vegetarian chicken patties. One kid-friendly flavor is MorningStar Farms Parmesan Ranch.
  • Frozen veggies. Besides the basics, pick up high-protein edamame.
  • Ground turkey. Look for extra lean.
  • Veggie burgers made from soy protein.
  • Frozen fruit (no sugar added) to eat from the bag or add to smoothies.

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