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Healthy Pantry for a healthy home

By Edited Dec 20, 2015 1 0

Healthy choices when going to the grocery store

My son and I recently started working on a book on life skills and this is one of the sections that we feel is important because we recommend that we all lead a healthy lifestyle. I love to cook and this is important thing to have for when you are preparing to go to the grocery store. I took what Lisa Lillen and what Food Network uses for a healthy pantry and also added some of my own. I would also reccomend that we each do 30 to 60 minutes of exercise. I have taken a lot of time reading a lot of diet books and that is what I found what is most reccomended. I know that not everyone uses or eats all the food on the list but you can copy it and alter it for your home.

Healthy Pantry
Produce (Fruit & Vegetables)
1. Artichokes
2. Asparagus
3. Bell peppers
4. Broccoli
5. Brussels Sprouts
6. Butternut squash
7. Cabbage
8. Carrots
9. Cauliflower
10. Celery
11. Cucumbers
12. Eggplant
13. Jicama
14. Kabocha squash
15. Kale
16. Lettuce: bagged
17. Mushrooms
18. Onions
19. Scallions
20. Snow peas & Sugar snap peas
21. Spaghetti squash
22. Spinach
23. Tomatoes
24. Turnips
25. Zucchini & crookneck squash
26. Salad mixes, broccoli Cole slaw, classic Cole slaw mix
27. Bean sprouts
28. Apples
29. Avocados
30. Bananas
31. Berries
32. Cherries
33. Clementine
34. Cranberries
35. Grapefruit
36. Grapes
37. Mangoes
38. Melons
39. Nectarines
40. Oranges
41. Peaches
42. Pears
43. plums
Oil, Vinegars, & Condiments
1. Oils: extra virgin olive oil & canola oil
2. Trans-fat-free margarine
3. Vinegars: distilled white, cider, red-wine, balsamic, rice
4. Mustard: honey, Dijon, spicy brown, yellow
5. Ketchup: Heinz
6. Barbecue sauce(45 calories per serving)
7. Reduced-fat mayonnaise
8. Reduced-sodium soy sauce
9. Salsa(15 calories per serving)
10. Hot sauce
11. Prepared pesto
12. Sweet Asian Chili sauce
13. Sugar-free pancake syrup
14. Light sugar-free chocolate syrup
15. Light, low-fat, & fat-free salad dressing
16. Taco Sauce
Seasonings/flavorings
1. Salt
2. Black pepper
3. Dried herbs & spiced: ground cumin, cayenne pepper, chili pepper, crushed red pepper, rosemary, thyme leaves, Italian seasoning blend, tarragon leaves, ground cinnamon, ground ginger
4. Vanilla extract
5. Mrs. Dash no salt seasonings
6. Fat-free chicken, beef gravy
7. Pumpkin pie spice
8. Coconut /Vanilla extract
9. Garlic, onion powder
10. Diced onion
11. Dry taco, fajita, chili seasoning mix
12. Dry ranch dressing/dip mix
13. Dry onion soup/dip mix
14. Light or fat-free caramel  dip
15. Light or sugar-free chocolate syrup
Canned Goods & Bottled items
1. Canned tomatoes paste, crushed, sauce, diced, stewed, sun-dried(in oil or Pouches)
2. Reduced-sodium broths
3. Canned beans: cannellini, kidney, black beans, fat-free refried beans
4. Canned/bagged lentils
5. Canned & pouched (in water) Chunk light tuna & salmon
6. Canned 98% fat-free chunk white chicken breast (in water)
7. Canned no-sugar-added fruit(packed in juice or in water)
8. Pure Pumpkin
9. Canned veggies: sweet peas, corn, roasted red peppers, sliced banana peppers, sliced beets, sliced black olives, relish, sauerkraut
10. Chipotle peppers in adobo sauce
11. Mild green chilies
12. Classico Pasta Sauce: traditional tomato & basil
13. Enchilada sauce
14. Low-calorie soups
15. Cold cereals: Puffed rice, Puffed wheat, Puffed corn, Cap'n Crunch, Reese's Puffs, Single serving cereal boxes, Fiber One Original bran cereal
Grains & Beans
1. Assorted whole-wheat pasta
2. Regular & instant brown rice
3. Whole wheat couscous
4. Regular & quick cooking barley
5. Bulgur
6. Quick cooking & regular Rolled oat
7. Instant potato flakes (80 calories per serving)
Baking products
1. Whole-wheat flour
2. All-purpose flour
3. Baking soda
4. Baking powder
5. Unprocessed wheat bran
6. Cornstarch
7. Brown sugar
8. Granulated white sugar
9. Powdered sugar
10. Honey
11. Quick-rising yeast
12. Cornmeal
13. Reduced-fat pancake mix
14. Mini semi-sweet chocolate chips/peanut butter chips
15. Unsweetened cocoa powder
16. Nonstick cooking spray
17. Sugar-free fat-free instant pudding mix
18. Fat-free graham crackers
19. Moist-style cake mixes
20. Fat-free Brownie Mix
21. Mini marshmallow
22. Unsweetened cocoa powder
23. Fat-free condensed milk
Nuts, seeds, & dried fruit
1. Dried apricots, dates, cranberries, raisins
2. Peanut butter: natural, reduced fat
3. Sugar-free & low-sugar fruit preserves & jam
4. Jet-puffed marshmallow crème
5. Almonds: whole or sliced
6. Pistachios in the shell
Refrigerator basics
1. 1% or Skim milk or Blue Diamond unsweetened vanilla almond breeze
2. Reduced-fat sour cream
3. Fruit juice
4. Large eggs & Egg beaters or liquid egg whites
5. Light or reduced-fat Cheese: sharp cheddar, feta, Parmesan, mozzarella, string cheese
6. Fat-free or light yogurt plain & Greek
7. Fat-free or reduced-fat cottage cheese
8. Fat-free cream cheese in the tub/fat-free & reduced-fat block style cheese
9. Laughing Cow Light Cheese wedges
10. I can't believe it's not butter! Spray
11. Fat-free Reddi Whip
12. Sugar-free & no-sugar-added pudding snacks
13. Light buttery spread & light whipped butter in a tub
14. Pillsbury classic or reduced-fat dough
Freezer basics
1. Frozen fruit
2. Frozen vegetables: broccoli, corn, bell peppers & onion mix, peas, spinach
3. Low-fat ice cream, frozen yogurt/sorbet
4. Frozen fruit bars or sugar-free ice pops
5. Low-fat waffles
6. Vita tops-any flavor
7. Single serving meals/pizzas
8. Frozen cheese ravioli or tortellini
9. Cool Whip Free
10. Lean hamburger patties
11. Frozen Salmon, shrimp, crab, tilapia, or other lean seafood
12. Frozen potatoes, stir-fry veggies
Refrigerator Meats
1. Lean ground turkey, ground turkey sausage
2. Hormel Turkey pepperoni
3. 97% to 100% fat-free hot dogs
4. Extra-lean turkey breast, chicken breasts, ham, & roast beef slices
5. Center-cut bacon or turkey bacon or Canadian bacon
6. Laura's Lean Beef: extra-lean ground beef, steak
7. Pork tenderloins
Breads
1. Ready-made dessert crepes
2. Light bagels/bagel thins
3. Lavash bread
4. Light bread-45 calories a slice
5. Buns: 100 calorie, light, or high-fiber
6. Light English muffins
7. Pita breads: light or high fiber
8. Tortillas & flatbreads: 110 calories each or light high fiber
9. Taco shells: corn
Snacks
1. Beef, chicken, & meatless jerky
2. Cereal bars & chewy granola bars: Fiber One, Special K, Quaker, Kashi
3. Crunchy granola bars: Fiber One, Special K, Quaker, Kashi
4. "Mini-Meal bars": Kashi GoLean, Kind bars, Luna bars
5. 100 calorie snacks
6. Freeze-dried fruit
7. 94% fat-free microwave popcorn
8. Rice cakes
9. High fiber crackers: Wheat thins
10. Reduced-fat baked & popped potato chips
11. Low-fat baked tortillas chips
12. Hard Pretzels
Beverages
1. Flavored water
2. Coconut water
3. Spring water
4. Light juice beverages: V8, Trop50, Ocean Spray light
5. Sugar-free powered drink mixes
6. Diet sodas & club soda
7. Diet Iced tea
8. Unsweetened iced tea
9. Ready-to-brew coffee
10. Instant coffee granules
11. Hot cocoa packets with 20 to 25 calories each
12. Tea bags

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