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SOCIAL MEDIA FEEDS
01/30/18

From Our Dietitians: Stock These Items to Eat Healthy

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Keeping your kitchen stocked with healthy, relatively shelf-stable basics ensures you’ll always have what you need to whip up a delicious, good-for-you meal for your family in no time. Here’s what we recommend:


Pantry


  • Whole grains (quinoa, barley, farro, wheat berries, oats, brown rice, whole-grain crackers, whole-grain pasta)
  • Shelf-stable veggies (onions, potatoes, sweet potatoes, garlic, winter squash)
  • Sunflower seed butter or soy butter, seeds
  • Canned low-mercury tuna (aka “light tuna”)
  • Dried or canned beans (lentils, garbanzos, black beans)
  • Low- or no-sodium canned veggies
  • Olive and vegetable oil, vinegars, cartons of stock or broth
  • Honey, vanilla extract, cinnamon
  • Go-to spices (black pepper, chili powder, rosemary, cayenne, curry powder)
  • Whole-wheat and all-purpose flour
  • Canned whole and diced tomatoes, tomato sauce
  • Canned fruit in its own juices, 100% whole fruit juice, unsweetened applesauce, dried fruit (apricots, dates, prunes, raisins)
  • Low-sugar, high-fiber cold cereals (less than 8 grams sugar, more than 5 grams fiber per serving)

Fridge


  • Long-lasting veggies (like carrots and bell peppers)
  • Dark greens (kale, baby spinach)
  • Semi-hard cheeses (feta, cheddar), milk, eggs, and yogurt
  • Mustard, salsa, tahini, olives
  • Whole-wheat tortillas
  • Grapes and berries

Freezer


  • Low-mercury seafood (like salmon and shrimp)
  • Frozen chopped and whole veggies (like onions, peppers, and broccoli)
  • Frozen fruits (mango chunks, berries)
  • Poultry and lean meat

Counter


  • Citrus fruits (lemons, limes, oranges, clementines), bananas, apples
  • Whole-grain bread
  • Tomatoes

Tips:


  • Use your space to your benefit. Organize items by food group, with the healthiest items at eye level, to increase the likelihood of making a healthy choice.
  • When possible, store dry goods in clear, airtight containers to maximize shelf life and make it easier to see what you have on hand.
  • Whole grains, seeds, and oils go rancid easily—store them in the fridge or freezer to extend their shelf life.
  • Rinse and drain canned legumes and vegetables before use to cut sodium content by 40%.

 

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International Cuisine: Poland

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Locally Sourced: Hearn Kirkwood

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